MODERATE-LIGHT WEEK 8/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side GOBLET SQUAT with CRUSH GRIP plate ROTATIONAL DEADLIFT

5×/side WORLD's GREATEST STRETCH

5×/side SINGLE ARM ALT DEVILS PRESS

5×/side HIP AIRPLANE

10-12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Goblet Squat with Crush plate Rotational Deadlift

video: World's Greatest Stretch

video: Single Arm Alt Devils Press

video: Hip Airplane 0:20

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from BELOW KNEE + SNATCH *use straps
2×2× 2+1+1@barbell, 2-3× 2+1+1@72% or 2+1+1@up to 72%, sn-% rest 1,5-2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from BELOW KNEE + CLEAN + SPLIT JERK *split jerk 1+1 both side
2×2× 2+1+1+2@barbell, 2-3× 2+1+1+2@68% or 2+1+1+2@up to 68%, jerk-% rest 1,5-2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@30%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
3-4×3@70%, fs-%, rest 2-3min

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video: pressing snatch balance

video: flat footed snatch pull

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

video: flat footed clean pull

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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

5-8× DB TRICEPS PULLOVER

8-12× BANDED SINGLE ARM TRICEPS EXTENSION

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video: DB TRICPES PULLOVER 1:24

video: BANDED SINGLE ARM TRICEPS EXTENSION

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KEHONHUOLTOA!

Shoulder Press & Incline Dumbbell Row Alternating 5 rounds x Every 2:00 ( Total 20:00 )

Shoulder Press 3 reps, building heavy
Incline Dumbell Row 10 reps

5 x 5 (74% of 1RM)

MODERATE-LIGHT WEEK 8/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

8-10× DEADMAN TO BARBARIAN *plate

8-10×/side WEIGHT SHIFT *plate

8-10×/side STANDING PLATE TWIST

8-10× BANB PULL APART

5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG

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video: Deadman To Barbarian

video: Plate Weight Shift

video: Standing Plate Twist

video: Band Pull Apart

video: Scap Puhsup To Alt Toe Touch Downdog

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CLEAN HIGH PULL from BELOW KNEE + NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + 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 1,5-2min

NINJA POWER CLEAN + NINJA CLEAN + PAUSE POWER JERK + SPLIT JERK
*ninja = no feet/jump, jerks 2-3s pause in the dip position, split jerk both side 1+1
3-4× 2+2+1+2@58-62%, jerk-%, rest 1,5-2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@30%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

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DEFICIT SNATCH PULL *use straps
3×5@70-75%, sn-%, rest 2-3min

video:

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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

5-8×/side DB ROW

8-12× DB FRENCH PRESS

8-12× BARBELL SIT UPS

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video: DB ROW

video: DB FRENCH PRESS

video: BARBELL SIT UPS

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KEHONHUOLTOA!

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

5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

Nousu haastavaan kakkoseen

15 minutes of :

Dual DB Seated Press, 8-12 reps.
V-Ups, 15-20 reps.
Strict Chin-Ups, 5-8 reps.

Rest as needed btw. movements.

AMRAP 10

6 One Arm Devils Press 15/10kg
12 Push-Ups
18 Air Squats

Bench Press

8-8-8-6-6-6, building heavy ( Start ~70% )

Go every 3:00