2lankun penkki Max3
-ei fail
-5-8 noususarjaa

Sotilaspenkki 2x15-20
-1-2 sormenmittaa normiotetta leveämpi

Pystysoutu käsipainoilla x20
Facepulls x20
-5 kierrosta
-superina

Vapaavalintainen PK tai aktiivinen lepo/kehonhuolto
40-60min HR 60-65%

17 min x 3

A.
5 min erg
- rest of time -
Dead bug 8-10 each side
10-20s Hollow hold
10-15 Hollow rock
15-20 Strattle Straight leg lift
Skill of your choice max 1 min
10-15 cal erg

• remember that the skill might feel harder after all that ab work but it is supposed to be

B.
5 min erg
- rest of time -
10 jefferson curl
10/10 Gorilla row
10-20s Arch hold
10-20 Arch rock
Skill of your choise max 1 min
10-15 cal erg

• remember here to that the skill might be harder to do but that is the purpose

C.
5 min erg
- rest of time -
Switching between
12 deadlift
9 hang power clean
6 push jerk
And
15 air squat
10 push up
5 pull up
10-15 cal erg
- so one round you do the first one deadlifts, hang power cleans and push jerks. Then you do the erg and after that you start whit the air squats, push ups and pull ups…

• Important to focus on quality of the movements and not go over 50% effort!

Mobility for lowerbody

AMRAP 20

10-14-18-22-26...etc
Push-Ups
Air Squats
Sit-Ups
Ring Rows
Box Step-Ups

MODERATE-HEAVY WEEK 13/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5+5×/side GROUNDED HIP MOBILITY FLOW + HEEL TAPS

5+5+5+5× BENT OVER I-Y-T-A-W RAISES with light weight

5×/side SHINBOX ROTATION *weight or without

5×/side HIP AIRPLANE with weight

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Grounded Hip Mobility Flow: video 1 + Heel Taps : video 9
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Bent Over I-Y-T
https://www.instagram.com/reel/CddW57YDPPI/?utm_source=ig_web_copy_link
video: Bent Over A-raise

video: Bent Over W-raise
https://www.facebook.com/watch/?v=1025082047969978

video: Shinbox Rotation: video 1
https://www.instagram.com/p/DGdlue2ALOA/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Hip Airplane 0:20

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH
2×3@barbell, 1@up to 75-80%, sn-% rest 2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN + SPLIT JERK *työnnä joka sarja eripäin
2×2× 1+1@barbell, 1+1@up to 75-80%, jerk-% rest 2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@50%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
6×3@75%, 3+ reps@75% 2-3 reps left for final set, *goal in theory ~7-8 reps, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
2-3×3@80-85%, fs-%, rest 2-3min

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video: pressing snatch balance

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

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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

5-8× LU RAISES *plate

3-5×/side COSSACK SQUAT *weight or without

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video: LU RAISES

video: COSSACK SQUAT

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KEHONHUOLTOA!

Mobility for lowerbody

Raaka te +Raaka te riip ap+Vala
4sarjaa
-2+2+2

Lämmittely: 2x400m

Harjoitteet

3x30m Sprint 90 sek palautus

Pyramid
1-2-3-4-3-2-1 min 80-90% teho
Palautus 1:1

For quality:
Ride road bike

Result distance km/miles.