AMRAP 12

10 x Military Bench Press 20/45 kg
6 x Sit Up W Weight. 6/8 kg
10 x KB Swing 16/24 kg
6 x KB Goblet Squat

Reverse Lunges ( Barbell Back )

6 x 6, altenating legs

Go every 3:00

MODERATE-HEAVY+ WEEK 5/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side + 10× BIRD DOG *2sec hold each reps + Plate RUSSIAN TWIST PRESS

5×/side DEADMAN TO BARBARIAN with Goblet CURTSY SQUAT *plate/kb/db - tee ensin deadman to barbarian ja kun kuorma siirtyy takaisin "goblet" pitoon tee sivuaskelkyykky yhdelle puolen, tee taas deadman to barb.. ja tee toiselle puolen sivuaskelkyykky jne..

10-15× BARBELL BACK RACK ELBOW ROTATIONS tee eka kierroksella
*/and/
10-15× BARBELL FRONT RACK ELBOW ROTATIONS *tee toisella kierroksella - mikäli seisten eturäkistä helppo, tee kyynärpään kierrot kyykyssä :)

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

5×/side WORLD'S GREATEST STRETCH TO EXTENDED PYRAMID

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video: Bird Dog
https://www.instagram.com/reel/DUd3d5wEmSq/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==
video: Russian Twist Press

video: Deadman To Barbarian

video: Goblet Curtsy Squat

video: Back Rack Elbow Rotations

video: Front Rack Elbow Rotations
https://www.instagram.com/reel/DL-N9ajM7L5/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

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TALL MUSCLE CLEAN + FRONT SQUAT + TALL POWER CLEAN + TALL CLEAN + SPLIT JERK *tall=päkiältä, split both side 1+1
2-3× 2+1+2+2+2@barbell-light weight, rest 2min

CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+2@barbell, 3× 1+2@85%, jerk-%, rest 2min

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PAUSE SNATCH PULL *use straps, 2sec pause at the knee
3×3@80-85%, sn dl-%, rest 2-3min

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SHOULDER PRESS
5@40%, 5@50%, 5@60%, sp-%, rest btw sets 3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

8-12+8-12× Barbell Wide (snatch) Grip BENT OVER ROW + UPRIGHT ROW snatch grip *bent over: tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

/BOR sn-/cl-grip on alternate weeks/

8-12+8-12× Barbell clean Grip BENT OVER ROW + UPRIGHT ROW clean or narrow grip *bent over: työntöote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa alavatsaa - 2s pito rinnalla.

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8-12× NARROW SUMO DEFICIT RDL *varpaat suoraan eteenpäin - tuntemus alaselkään

/rdl / back extension on alternate weeks/

8-12× WEIGHTED BACK EXTENSION + 10 sec hold last rep *low back, kuorma yläselän päälle

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8-12× BEHIND the NECK PULL DOWN *wide grip

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video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa

video: Barbell snatch grip Upright Row

video: Narrow Sumo Deficit RDL *laita jalat pikkasen kapeammalle kuin videolla

video: BTN PullDown

Maastaveto 5x60%, 3x70%, 1x80%, 5x70%, 8x60%

Etukyykky 5x5
-nousu kovaan vitoseen
-ei fail!!

Sjmv 3x10 / jalka
-yhdellä jalalla

EMOM 20 min

1) Sandbag Devil Press x 4
2) Hollow Rock x 12
3) Snatch Grip Deadlift x 4 50/80 kg+
4) 20 sec Handstand

Merkitse DL 💪

20 Kahvakuulaheilautus

200m Juoksu

40 Yleisliike

400m Juoksu

60 Askelkyykky

600m Juoksu

80 Istumaannousu

800m Juoksu

100 Seinäpallo

1000m Soutu

Juoksut tehdään yhdessä, liikkeet saa jakaa

25-20-15-10-5

Cal row
Wallballs
Hand release pushups

-5 bench press, 82-85% of 1RM
-5 strict pull-ups, RPE 8-9
-rest

Score: bench press
Comment: pull-ups

MODERATE-HEAVY+ WEEK 7/18

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WARM UP 10-15min

Do your own 5 min warm-up

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5min TABATA 2 rounds, work on 30s : no shoes

1: PLATE RDL to ALT. OH FORWARD LUNGE rdl jälkeen heti vuoronperään oh askelkyykky eteen
2: HIP MOBILITY: FIGURE FOUR COUNTER with REACH left side
3: PLATE KNEELING ROTATION to FORWARD PRESS polvillaan kierto ja eteen punnerrus, kierto (toinen suunta) eteen punnerrus
4: HIP MOBILITY: FIGURE FOUR COUNTER with REACH right side
5: PLATE TURTLE SQUAT kuorma ei lepää harteilla

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video: hip mob: Figure Four Counter with Reach

video: turtle squat - kuorma ei lepää harteilla
https://www.instagram.com/reel/CtUg0D7p6dX/?utm_source=ig_web_copy_link

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CLEAN HIGH PULL from MID-THIGH + NINJA POWER CLEAN from MID-THIGH + NINJA CLEAN from MID-THIGH + POWER JERK + TALL SPLIT JERK *ninja = no feet/jump, tall = flat footed, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 40%, jerk-%, rest 1,5-2min

BLOCK NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + PAUSE POWER JERK + SPLIT JERK
*ninja = no feet/jump, barbell high 5cm below knee, jerks 2-3s pause in the dip position, split jerk both side 1+1
3-4× 1+3+1+2@67-70% or 1+3+1+2@find your compleks best kilos of the day! Don't go to failure! jerk-%, rest 1,5-2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@40%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, bs-%, rest 2-3min

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SNATCH PULL + SNATCH PULL from BELOW KNEE to MID-THIGH + SNATCH PULL from BELOW KNEE *use straps
3× 1+3+1@85%, sn-%, 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

15-20× NARROW PUSH UPS

15-20× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip

15-20× DB BENCH PRESS

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video: NARROW PUSH UPS

video: NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN** *neutral grip -lapiokahva

0:31

video: DB BENCH PRESS

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KEHONHUOLTOA!

4 Rounds x Every 5:00

Run 400m / Bike 1000m
2 rounds of :
10 KBS 24/16kg
12 Push-Ups
18 Air Squats