*työnnä joka sarja eripäin

2×2× 1+1@barbell, 1+1@up to 75-80%, jerk-% rest 2min

2×3@barbell, 1@up to 75-80%, sn-% rest 2min

MODERATE-HEAVY WEEK 13/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× DEADMAN TO BARBARIAN *plate

10+10×/side ADDUCTOR ROCK BACK with T-SPINE ROTATION *tee ensin "keinutukset taakse" x-toistomäärä ja sen jälkeen kierrot

8×/side ALT SPLIT STANCE PLATE HALO + CHOP

15× BANDED FACE PULL *target muscle rear delt - aseta kuminauha silmien korkeuteen - pieni pito lopussa

5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG

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video: Deadman To Barbarian

video: Adductor Rock Back with T-Spine Rotation

video: Split Stance Plate Halo + Chop

video: Banded Face Pull

video: Scap Puhsup To Alt Toe Touch Downdog

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CLEAN HIGH PULL + NINJA POWER CLEAN + NINJA CLEAN + POWER JERK + SPLIT JERK *ninja = no feet/jump, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 50%, jerk-%, rest 2min

CLEAN + SPLIT JERK *nousu tuplana - työnnä toisella toisin päin
2×2× 1+1@barbell, 1×2× 1+1@up to 70-75%, jerk-% rest 2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, bs-%, rest 2-3min

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SNATCH PULL *use straps
3×3@80-90%, sn-%, rest 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

8-12× NARROW PUSH UPS

8-12× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip

8-12× DB BENCH PRESS

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video: NARROW PUSH UPS

video: NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN** *neutral grip -lapiokahva

0:31

video: DB BENCH PRESS

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KEHONHUOLTOA!

Warm up
1 set with each machine
:40 easy
:20 moderate
:40 easy
:20 mod/fast
:40 easy
:20 fast
rest 1 min bwn machines

Metcon@60-70% effort
4-5 sets of
1000/850m bike erg
rest 1 min

500/425m ski or rowing
rest 1 min
400m run
rest 2 min

Cool down
3-5 min recovery bike / air bike / jog&walk

AMRAP 15 With Friend

10 Push Press @ 40/25kg
10/7 Calories Echo Bike

IGYG

Shoulder Press

4-3-2-1-2-3-4, As heavy as possible " Set by Set"

Go Every 2:30

*use straps

3×3@80-90%, sn-%, rest 2-3min

Shoulder Press

5-5-4-4-3-3-3, Building.
after each set perform 6 + 6 Archer Ring Rows

Go every 3:00

bodaus valmentajan valinta

AMRAP 12

Max Calories Bike in 30sec
12 Kettlebell Swing 24/16kg

Full Round then Change