Tempaus nivusilta+Vala
4sarjaa
-3+3

Legless rope climb 6x1

4 rounds (40min)
2min run
– rest 30s
2min Row
– rest 30s
2min sandbag lunges
– rest 30s
2min Ski
– rest 30s

2×3@barbell, 1@find your 1RM of the day! rest 2-3min

A:
Every 2 mins x 5 sets
1 Pause Clean + 2 Split Jerk
- 3 sec pause in squat pos.
- Add weight each set
- Start at 60% of 1Rm Clean & Jerk

B:
00:00-10:00
EMOM
1 bear complex@60/43kg + 5 no push up burpee

10:00-20:00
EMOM
2 thruster@60/43kg + 30 DU/45 SU

MODERATE WEEK 9/18

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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× BRIDGE WITH PRESS TO PULLOVER

8-10× BURPEE to PLATE

5×/side GOOD MORNING HIP HINGE with BACK LUNGE *plate btn

5×/side SIDE / COSSACK SQUAT

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Bridge with press to pullover

video: Burpee To Plate

video: Good Morning Hip Hinge and Lunge

video: SIDE SQUAT / COSSACK SQUAT

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SNATCH HIGH PULL from BELOW KNEE + NINJA POWER SNATCH from BELOW KNEE + NINJA SNATCH from BELOW KNEE
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

NINJA POWER SNATCH + NINJA SNATCH *ninja = no feet/jump
3-4× 2+2@68-71% or 2+2@up to 68-71%, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@50%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, pp-%, rest 2-3min

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DEFICIT CLEAN PULL *use straps
3×5@75-80%, jerk-%, rest 2-3min

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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+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

8-12× PRESS IN SNATCH *barbell

5×/side SINGLE LEG GOOD MORNING *barbell btn

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video: DB SQUAT JUMP

video: PRESS IN SNATCH

video: SINGLE LEG GOOD MORNING

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KEHONHUOLTOA!

AMRAP 8

15 Double Unders / 60 Single Unders
10 Push-Ups
20 Air Squats

50x kaikkee shaissee

Shoulder press 3x15

For time :

Run 5k