MODERATE-HEAVY WEEK 7/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side WALL PRESS DEAD BUGS
10+10x BACK EXTENSION + ROLLING BACK
5x/side 1-LEG RDL & 1-LEG RDL with rotation *plate
5x/side ALTERNATING 1-ARM CAMEL POSE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: WALL PRESS DEAD BUGS

video: ROLLING BACK

video: 1-LEG RDL

video: 1-LEG RDL with rotation 0:29

video: ALTERNATING 1-ARM CAMEL POSE

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MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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BLOCK POWER SNATCH from ABOVE KNEE + SNATCH from ABOVE + SNATCH BALANCE
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, sn-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
3+4@barbell, 3x1x[3+4]@last week drop sets 95%, sp-%, rest btw sets 2min

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BACK SQUAT
1@85%, 2x1@90%, bs-%, rest btw sets 3min

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RDL *sn-grip, use straps
5@90%, 3-5@95%, 3-5@100%, sn-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

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video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48

*tc ~20min

1-2x1x[5+2]@barbell, 5+2@up to the maximum of the day, ohs-%, rest btw sets 2min

Warm Up
2 rounds
2 min cardio
20m bear crawl
10m burpee broadjumps
10m tin soldier walk
10+10 single arm bench press
10+10 suitcase deadlift

Strenght
Bench Press 5x5reps, building in weights
perform 6-8 hardened ring row after bench pressing
rest 2.5-3 min bwn sets

Metcon
5 sets, go new set every 2 minute
4-6 burpee box jumps / step ups
8 db snatch
time target under 60seconds, time cap 75 seconds.

Backsquat 6 x 4

Kyykky 2x2x87,5-90%

Etukyykky 5x5
-nousu kovaan vitoseen
-tavoite noin 80-85% etukyykyn maksimista

Seal row 5x8
Pendlay row 1x10-15 (muutama lämppäsarja alle ja yksi amrap sarja noin 30%)
Alatalja 5x15
-valitse yksi liike

Warm Up
2 sets

1-2 min row, ski, ab
5-10 kb bottom up press R/L
5-10 strict pull ups / banded pull ups (easy/mod feeing)
:30 front leaning on rings

Strenght
3 sets
8 Tempo Close Grip Bench Press @2-3 RIR (3-4 sec lowering down, pause 1-2s, up)
1 min rest
8 Tempo Dumbbell Row @2-3 RIR (2 sec lowering down, up, 2s hold)
2-3 min rest

Metcon
2 sets of :
10 min amrap with treshold pace
8/10 cal rowi, ski, ab
8-10 toes to bars/ghd sit ups / strict leg or knee raises
6-8 strict chin ups / banded chin ups
6-8 tempo ring push up / push up (slowly down, faster up)
25 Double Unders / 50 single unders
3 min rest bwn set

21-15-9 For time:
- Cal AB
- Power Snatches 45/32kg

Laske harjoituksen kuormat niin, että edellisestä 1RM tuloksesta lasketaan ensin 90%, ja tästä kuormasta työsarjojen painot. Esimerkiksi jos kyykyn 1RM on 100kg, tästä 90% on 90kg, ja tästä 75% on 67,5kg.

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LÄMMITTELY
3-5min ergo
sitten
3 kierrosta:
6+6 kahvakuula-pystypunnerrus, pohja ylöspäin (kevyt)
10 ojentajat kuminauhalla (kevyt), veto ylhäältä alas, eli kuminauha roikkumaan tankoon
12 ilmakyykky
12 kahvakuula swing

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PYSTYPUNNERRUS
5 @ 75%
3 @ 85%
1+ @95%

-3min lepo sarjojen välissä

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APULIIKKEET
3x6 bamboo press (keskiraskas, hyvin liikkuva)
3x max toistot leuanveto, vastaote / 3x 8-10 tuettu leuanveto (istuen)
3x12 pohjenousut (raskas)

Clean and jerk, go every 1:30-2:00

3 x 2+2 @ 70%
2-3 x 2+2 @ 75%
2-3 x 2+2 @ 80-85%

10-20min easy pace bike warm up PK 1-2

4-5sets:

3min On / 1min Off
1) 10-15 ring row / or strict pull up + remaining time easy row
2) 10-15 DB bench / or push up + remaining time easy bike

EASY PACE MACHINES / Target PK 2 / or nose breathing only / Total 32-40min

10-20min easy pace bike cool down PK 1