AMRAP 15

15 Kettlebell Swing 24/16kg
15 Air Squats
15/10 Calories Row, 15/10 Calories Bike ( Alternating rounds )

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2-3min

MODERATE-LIGHT WEEK 9/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10×/side + 10×/side
RUSSIAN TWIST with PRESS + SIDE HIP RAISES

3×/side + 3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
KNEE TWIST on ELBOWS +
SIDE KICK +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: PLATE RUSSIAN TWIST with PRESS

video: SIDE HIP RAISES

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

video: KNEE TWIST on ELBOWS + SIDE KICK - videolta LIIKE 1 & 2
https://www.facebook.com/share/v/17PEnyXR7S/

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH
2×3@barbell, 3×1@70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest btw sets 2min

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SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2-3min

OR

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2-3min

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BOX FRONT SQUAT + 5× BOX JUMP *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös! Hypyt heti kyykyn perään
5@barbell, 3-4×1@80%, fs-%, rest btw sets 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5+5× weight WINDMILL

10× weight REAR DELT FLY *kädet suorana, fly- liike hartiatasolla - ei taaksepäin/kyynärpäät koukussa

10× weight BACK EXTENSION *kuorma niskassa

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video: REAR DELT FLY 0:24

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KEHONHUOLTOA!

"Filthy fifty "
For Time
50 Box Jumps @60/50cm
50 Jumping Pull-Ups
50 Kettlebell Swings @16/12kg
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots @9/6kg
50 Burpees
50 Double-Unders
Timecap: 35 mins

A: Push press – split jerk 5x2
B: Clean doubles up to heavy
C: 7’ EMOM: TNG snatch x5

Push press 5x5
CNJ 6x2
Back squat 5x5

A:
Hip snatch – hang snatch
B:
Squat clean 2RM
C:
Back squat

3 Rounds for Time;
15 Strict Pull-ups
15 Burpee Box Jumps w. step down
15/12 Calorie Row 10/8 bike/ski

Time Cap : 15 mins
Rx+ Option: Add 15 Dips (ring, bar) after pull-ups
Pull-Up options: less (3-5 sets per round), :30-:45 worth of negatives per round, ring rows.

EMOM: 10
odd : Back squat x 3 @80-85%
even : 1-2 legless rope climb / normal rope climb

EMOM 8
odd: 6-8 strict HSPU
even: 2 legless / normal rope climb