EMOM 15

1) 4 Squat Clean 35/50 kg
2) 8 PULL Up
3) 4 Front Squat
4) 8 T2B tai C2B
5) 4 Snatch Grip Deadlift

Penkkipunnerrusta
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LÄMMITTELY
10min AMRAP
45s ergo
5 YTW
10 vuorojaloin askelkyykky taakse
5-10 penkkipunnerrus, 2s stop pohjassa (kevyt)
5-10 rengassoutu
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PENKKIPUNNERRUS
3x10,1x8 @58-60%
-2-3min lepo sarjojen välissä
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APULIIKKEET
1x6,1x4,1x2 (lisäpaino-) leuanveto myötäotteella (tarvittaessa kuminauha-avustus)
- Tee ennen muita apuliikkeitä
-noin 2-3min lepo sarjojen välissä

3x10 skull crusher RPE 8-9
3x10 Pendlay soutu tangolla RPE 8-9
-1-2min lepo sarjojen välissä

MODERATE WEEK 2/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: HALF BLACKBURNS 0:35

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

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SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 4=2+2
2-3x1x[2+2+4]@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% jerk-%, rest btw sets 2min

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BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3+3@up to 35%, then DROP SETS 4-5x1X[3+3]@-10%, fs-%, rest btw sets 3min

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video: TALL SNATCH

video: PUSH JERK IN SNATCH

video: TALL CLEAN

video: TALL POWER JERK

video: BULGARIAN SPLIT SQUAT *front rack

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW

2-3sets:

12 GHD hip extension
10-20 banded pull apart

AMRAP 9

20 Sit-Ups
20 Box Step-Ups
10 Bent Over Rows 50/35kg

3 rounds:
10 Cossack Squats
10 Straddle Stick Pass Throughs
10 Hollow Rocks

*split both side 2=1+1

2x1x[1+1+2]@barbell, 3x1x[1+1+2]@65%, jerk-%, rest btw sets 2min

Shoulder press 4x7

Sumo deadlift 4x10

Warm Up
2 rounds
2x20+20m sledge push/hand over hand pull
6+6 single arm bottom up press with kb
12 goblet squats
6 burpee pull ups
then 2 rounds with barbell
5 strict press + 5 push press + 5 snatch grip push press behind neck
rest 1 min bwn set

Strenght
Build to heavy triple on push press
3x5reps@40-65% and 3x3reps @75%+
rest as needed bwn sets

Metcon
4 rounds
4 min emoms / 1 min rest bwn round (work 30s / rest 30s) fast ++ pace on each movement
1) bike erg at fast + pace
2) heavy wall ball shots x 8-12reps
3) ski erg x fast + pace
4) hang db clean&push press x8reps alt hand @17.5-22.5/27.5-32.5kg