Tankohypyt 3x3 (noin 20%)

Kyykky 3x3x50%
-viimeinen toisto: 3s stoppi

Polviennostot rintaan maaten 3x15

Sivutaivutukset 3x15 / käsi

Squat Snatch

5x3

70-80% 1 RM Snatch

MODERATE WEEK 3/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

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2x 5 1-ARM FRONT RACK ELBOW ROTATION

2x 3-POSITION SNATCH *floor + below knee + hip
2x 3 SN PUSH PRESS + 3 OHS + 3 PRESSING SN BALANCE
2x 3 SN DROP + 3 HEAVING SN BALANCE
2x 3 DIP DRIVE *sn grip btn + 3 SQUAT DOWN *foot work with bb btn + 3 [1+1] DIP DRIVE + DIP CATCH *sn balance

2x 3-POSITION CLEAN *floor + below knee + hip
2x 3 PUSH PRESS + 3+3 SPLIT JERK + 3 POWER JERK + 3 SQUAT JERK
3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH + SNATCH BALANCE + OHS
3[1+3+3]@50-60% sn-% pal 2min
*HOX!! Saksiin tempaajat tekee balancen ja ohs saksiin ja muutoin jos liikkuvuus rajoittaa vauhdissa kyykkyyn allemenon tehdään SNATCH BALANCEn tilalle SNATCH PUSH PRESS + OHS siihen syvyyteen mikä tulee kivuitta!

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SNATCH BALANCE + OHS tai SNATCH PUSH PRESS + OHS
3[3+3]@70% sn-% pal 2min

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SNATCH
3x2@80% pal 2min

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CLEAN + SPLIT JERK
3[1+1]@75-80% pal 2min

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SNATCH LIFT OFF + SNATCH PULL to HIP + SNATCH PULL
3[2+3+1]@68% sn-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

12 BENCH DIP, BW/+WEIGHT
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
6 SEAL ROW BENCH *sn-grip
10 SCAPULA PULL UP

Rest day - what did you do?

Päivä 18

A.1)Tall clean+ stepping jerk balance 5×3+3

B.1) Clean & jerk
60%/2+2 70%/2+2 80%/2+1 85%/2+1 90%/1+1 85%/2+1

C.1) Clean high pull 3×4@80%

D.1) Push press
50%×3 60%×3 65%×3 70%/3×3

Five sets of 3's Stiff-legged Deadlifts

4rounds:

10/8cal ski
6 burpee box jump over
10 ttb

rest 2min between sets

Warm Up
2 rounds
2 min row,run,bike
20 cossack squats
10 wall squats
20 heel overs (feet together)

Strenght
Sumo Deadlifts 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
perform 5+5+5 high box jumps, but safety first! (60-75cm)
rest 3 min bwn sets
Snatch Balance + Overhead Squat 3-4x2+3reps @1x60 and 2-3x70%
rest 2 min bwn sets

Metcon
Emom 24-32 (masters 45+ 6 rounds )
1) bike erg or run x 40 sec
2) toes to bars x 10-15 reps
3) bike erg or run x 40 sec
4) weighted box step overs x 6-8 reps with 2x10-15/17.5-22.5kg's

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3-4x 12-15 single arm db row
3-4 x 12-15 hip thrust with barbell
3-4x 1min sandbag bear hug hold
rest as needed

Warm Up
3 rounds
1 min ski
8/8 half kneeling bottom up press
16 bicycle ab crunch
4 inch worm + push up

Strenght
Bench Press 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 2-3 min bwn sets

Strenght
Flat Foot Clean Pull+ Hang Power Clean+front squat@35-50% 3x1+1+2reps
Hang Squat clean emom 5 : 5 reps @55-60% of 1rm
2-2-1-1-1 reps of clean&jerk @65-85%, add weight as you like
rest 1.5-2 min bwn sets, except emom.

Metcon
4-5 rounds for time (master 45+ = 4 rounds)
15/12 calories ski erg
1 rope climb
10 hang power clean @35/50kg
1 rope climb

Accessory Work
3-4 rounds kiertona tai yksi liike kerralla
3-4x 1 min crossover single under training
3-4x 12-15 incline bench press
3-4x 15-20 ghd sit ups
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio