RDL + BENCH PRESS

*rdl jerk-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

4× 5+5@RPE8, 2 reps in reverse, rest btw sets 2min

RDL + BENCH PRESS

*rdl jerk-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides

4× 5+5@RPE8, 2 reps in reverse, rest btw sets 2min

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

4×5@70%, 5+@70% 2-3 reps left, rest btw sets 2-3min

A,
Pyramid Double Helen
For time:
Run, 1200 m
63 Kettlebell Swings @24/16kg
36 Pull-ups
Run, 800 m
42 Kettlebell Swings
24 Pull-ups
Run, 400 m
21 Kettlebell Swings
12 Pull-ups

Goal: Sub 26 mins

B,
3 rounds for quality of:
Recovery Bike, 1 min
15 Band Face Pulls
10 Plate External Rotations, pick load
15 Band Pull Aparts
10 Scap Push-ups

Recovery Bike / Recovery Bike

Voima
E3MOM, 4rds
Strict pull up 6-8
matala tanko

WOD
PariWOD: You go, I go
Amrap 14min
WB Power Clean 16
WB 16
Sit up 16
Ergo 16cal

For Quality
Jog 1,6km/ Row 2000m/ bike4000m
then
5 rounds
20 KB swings
20 Air squats
10+10 KB push jerks
then
Jog 1,6km/ Row 2000m/ bike4000m

0-12 min Juoksu 1,6km (1 maili)

12-32 min
6 Yleisliike
10 Istumaannousu
16 Askelkyykky

32min Juoksu 1,6km ( 1 maili)

Suosittelemme painoliivin käyttöä

ZOMBIE SQUAT + DB WALKING LUNGE *heti zombien perään askelkyykky kävely

2× 3+10 step@63-68%, fs-% + lunge RPE7, 3 reps in reverse, rest btw sets 2-3min

DELOAD-LIGHT WEEK 1/12

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WARM UP n. 10-15min no shoes

TEE OMAT

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snatch, Clean & jerk training : you can make your own barbell technique

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PRESS IN SPLIT with HANGING WEIGHT + OH SPLIT SQUAT with HANGING WEIGHT *työnnä ensin saksiin, jonka jälkeen 3 punnerrusta ja 3 valakyykkyä saksissa
2× 3+3+3+3@barbell, 3× 3+3+3+3@light weight, rest btw sets 2min

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MUSCLE CLEAN *NO hook grip + NO contact
2×2@barbell, 2×2@light weight, rest btw sets 2min

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NINJA CLEAN *NO hook grip + NO contact, ninja=no feet movement
2×2@barbell, 2-3×2@light weight, rest btw sets 2min

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SHOULDER PRESS + SHOULDER PRESS BTN + PAUSE PUSH PRESS + PAUSE PUSH PRESS BTN *3sec pause in dip bottom
2×2× 1+1+1+1@barbell, rest btw sets 2min

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PUSH PRESS *each rep of sets should begin from a dead stop and the full jerk rack position. *the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2min

OR

POWER JERK + POWER JERK BTN + PAUSE SPLIT JERK + PAUSE SPLIT JERK BTN + SPLIT PUSH PRESS *3sec pause in dip bottom, split jerk to the other side on the next set
2×2× 1+1+1+1+3@barbell, rest btw sets 2min

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SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2min

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DB SQUAT JUMPS
2-3×5, rest btw sets 2min

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ZOMBIE SQUAT + DB WALKING LUNGE *heti zombien perään askelkyykky kävely
2× 3+10 step@63-68%, fs-% + lunge RPE7, 3 reps in reverse, rest btw sets 2-3min

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video: BACK SQUAT JUMPS

video: ZOMBIE SQUAT

video: DB WALKING LUNGE

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UPPERBODY MOBILITY & STRENGHT - 30min

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