MODERATE - HEAVY WEEK 5/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 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 + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP + HALF ROLL TO COMBAT STANCE

10×/side + 10×
1-ARM BENCH PRESS IN HOLLOW + GLUTE-HAM BRIDGE WALKOUT

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

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kuvat liikkeistä

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video: HALF ROLL TO COMBAT STANCE 1:03

video: 1-ARM BENCH PRESS IN HOLLOW

video: GLUTE-HAM BRIDGE WALKOUT

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
*jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös
2×2× 1+1+1+1+1+1@barbell, rest btw sets 2min

SNATCH
2×3@barbell, 3@up to 68-73%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + MUSCLE CLEAN IN CLEAN + PUSH JERK
*jää tall:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä ja nouse viimeisen jälkeen fs ylös *push jerk - niijaus alle
2×2× 1+1+1+1+2@barbell, rest btw sets 2min

POWER CLEAN + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
2× 1+2+2+2@barbell, 1+2+2+2@up to 63-68%, jerk-%, rest btw sets 2min

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DEFICIT CLEAN DEADLIFT with SLOW ECCENTRICS *3-6 seconds slow eccentric *put a rubber mat under your feet *you can use straps
5@barbell, 3-4×5@up to moderate heavy weight, rest btw sets 3-4min

...jatka edellisestä kuormasta nousua työntömaastavedolla päivän 5 toiston maksimiin - jätä 1 toiston vara.

CLEAN DEADLIFT *you can use straps
5@up to the maximal weight of the day - nearly 5RM - NO FAILURE - 1 reps in reverse! rest btw sets 5-8min

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video: PRESS IN SNATCH

video: DEFICIT CLEAN DEADLIFT with SLOW ECCENTRICS 1:34

video: CLEAN DEADLIFT

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

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

SET 1: 12 reps, rest 45sec, SET 2: 10 reps, rest 60sec

12× + 10× DB BENCH PRESS

12× + 10× LAT PULLDOWN *wide grip

6+6× + 5+5× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

12× + 10× DB ZOTTMAN CURL

12× + 10× DB SKULL CRUSHERS

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 45 seconds, SET 2 rest 60 seconds

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video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: DB SKULL CRUSHERS 0:45

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KEHONHUOLTOA!

Shoulder Press

5 Sets of 6 reps.

After each set 5 + 5 Dumbbell Rows

Go every 3:00

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
tempo snatch + snatch (pause on receiving position)
3x2+1reps @60-70%
snatch
4x (75-85%x1, rest 10-15sec 75-85%x1, rest 10-15sec 75-85%x1)
rest 1.5-2.5min bwn sets

rest few minutes and start clean&jerk training

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
3x1+1+2reps @60-75%
squat clean + split jerk
4x (75-85%x1+1,rest 20sec 75-85%x1+1)
rest 1.5-2.5 min bwn sets

Metcon (85-95% effort)
4 sets 2 min on / 1 min off
odd : 8-10 power snatch + amrap of bar facing burpees (target for barbell is 50-70 sec)
even : 8-10 power clean&jerks + amrap of echo bike (target for barbell is 50-70 sec)
weights 70/50kg , 60/42.5kg or 50/35kg

Snatch

4-6 x 2 @ 74-79%, go every 1:15
4 x 2 @ 79-84%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

In Teams Of Two AMRAP 10 :

9/7 Calories Bike
10 Box Step-Overs

IGYG

A,
EMOM 5 Mins
3 power cleans
EMOM 5 mins
3 squat clean
EMOM 5 mins
3 Front squats from floor

-add weight After each EMOM!
- no TNG reps
- start at 65-70% of your 1RM power clean
- no rest btw EMOMS

B,
Amrap 3 mins x 4 sets
2 rounds of “DT” @60/43kg
Remaining time max rep lateral burpee over the bar!
Rest 2 mins btw sets

Goal : about 40-50 sec for the burpees

“DT”
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Incline Bench Press w/ DB´S

8-8-6-6-4-4

Go every 3:00

6 round of 6 Over Head Squat

Partner workout

00:00-12:00
In 12 mins do:
Ski Erg, 1500m (YG,IG)
then in the remaining time, AMRAP of: RELAY
6 Deadlifts, 60/43 kg
6 Ring or Box Dips/ push up

12:00-24:00
In 12 mins do:
Bike Erg, 3000m (YG,IG)
then in the remaining time, AMRAP of:
12 Synchronized Sit-ups
12 Alternating Box Jumps, 60/50cm (YG,IG)
12 Bench Press, 60/43 kg (YG,IG)

24:00-36:00
In 12 mins do:
Row, 1500m (YG,IG)
then in the remaining time, AMRAP of:
6 Synchronized Burpees
4 Power Cleans, 60/43 kg ( switch each round )

Deadlift

5 x 3 @ 70 - 75%

Go Every 3:00