*full foot
2@100%, 2x2@105%, jerk-%, rest btw sets 2min

EMOM 16, Work 0:30 Rest 0:30 ( AMRAP )

1 minute : Bike Calories
2 minute : Push-Ups
3 minute : Burpees
4 minute : Sit-Ups

MODERATE-HEAVY WEEK 13/14

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

3×/side + 3×/side + 5×/side + 10× + 5× + 5× + 5×
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
STRECHING CHEST MUSCLES +
HIP ROLL GLUTE BRIDGE +
ROLLING BACK +
YOGA BOAT POSE +
CAMEL POSE

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

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kuvat liikkeistä

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video: HIP ROLL GLUTE BRIDGE

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SNATCH HIGH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE *high pull - elbows up
2× 3+5+3@barbell, rest btw sets 1min

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SNATCH
2×3@barbell, 3@up to 70%, rest btw sets 2min

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CLEAN HIGH PULL + TALL MUSCLE CLEAN + SPLIT JERK *high pull - elbows up, *split jerk to the other side on the next set
2× 3+5+3@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK *2 split jerk, split both side 1+1
2× 1+2@barbell, 1×2× 1+2@up to 75%, jerk-%, rest btw sets 2min

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FRONT SQUAT
2@70%, 1@75% 1@80%, fs-%, rest btw sets 3min

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 0-1 reps in reserve!

esim. tee ensin kaikki db fly -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

rest 120sec

8 + 6 + 4× DB FLY

8 + 6 + 4× LAT PULLDOWN *wide grip

4+4 + 3+3 + 2+2× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

8 + 6 + 4× DB ZOTTMAN CURL

8 + 6 + 4× TRICPES PUSHDOWN *cable/banded

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 & 2 rest 120 seconds

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video: DB ZOTTMAN CURL 0:46

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KEHONHUOLTOA!

5 x 6 mins

3 rounds of : ( rx+ 4 rounds )
5 kipping pull up
10 push up
15 air squat
then remaining time AMRAP farmer carry + KB DL ( 1 DL + 10 m carry, then 2 DL + 10m carry, add 1 DL after each carry) @2x24/16kg

rest 2 mins btw sets

EMOM 9 ( Work 0:40 rest 0:20 )

1 Minute : Max reps Push-Ups
2 Minute : Max Calories Bike
3 Minute : Plank

Start with low weight and aim for a high one.

Power snatch 8x2

3@up to the weight at the start of the jerks, rest btw sets 2-3min

1+1@up to 80-85% or 10 kilos below the starting weight, jerk-%, rest btw sets 2min

2×3@barbell, 1@up to 85-90% or 5 kilos below the starting weight, rest btw sets 2min