EMOM 20

6 DB Up Downs
10 Windscreen viper - floor or hanging
4 Snatch grip Deadlift
10 DB floor press

Merkitse DL

E2mom x 8
- 1 squat clean + 3 jerk drive @70% ->

DELOAD WEEK

A) 8 rounds each for time
250m row

*Score is the slowest time for a single round.
Alternate rowing turns with your workout partner
for approximately 1:1 work rest ratio.

B) Tabata this
1. Hollow rock
2. Arch rock

Voima
Tabata
Sit up

Metcon
EMOM30: for meters
1. Row
2. Ski
3. Echo Bike
4. Run/walk
5. Rest

Maastaveto 2x4x80%, 6x70%, 8x60%

Etukyykky 5x3
-nousevat kuormat
-samat kuormat mitä 2 viikkoa sitten 5x5

Etuheilautus 3x30
-1min palautus sarjojen välissä

HEAVY+ WEEK 11/18

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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
2× 2+2@72-78% or 2+2@up to 72-78% // find your compleks best kilos of the day! Don't go to failure!, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@40%, 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!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, *goal in theory ~5-6 reps, pp-%, rest 2-3min

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DEFICIT CLEAN PULL *use straps
3×5@85-90%, 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!

Your text here...

MODERATE WEEK 2/4

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Do your own 10 min warm-up

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MUSCLE CLEAN from POWER POSITION + FRONT SQUAT + POWER CLEAN from POWER POSITION + CLEAN from POWER POSITION
2×2× 2+2+2+2+2@barbell, rest 2min

CLEAN from POWER POSITION
2×3@barbell, 3-4× 3@62-68%, jerk-%, rest 2min

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CONSENTRIC POWER JERK + SPLIT JERK rack/block, pause in dip position for 1-2 sec, split both side [1+1]
*Set a bar on jerk blocks that places it at the height it would be in the bottom of your normal jerk dip. Position yourself under the bar as you would be in the bottom of your dip and brace your trunk. From a dead stop, drive aggressively with the legs against the floor to complete a power/split jerk as you would otherwise.
2×2× 2+[1+1]@barbell, 3× 2+[1+1]@50%, jerk-%, rest 2min

SPLIT JERK split both side - aloita "huonommalle puolen"
3× 1+1@62-68%, jerk-%, rest 2min

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FRONT SQUAT
5@up to 5RM, rest 3min, then do

FRONT SQUAT + JERK DIP *tee työnnön "dippi" heti etukyykyn perään - yhtä nopea dipin allemeno kuin työnnössä - keskivartalon tuki

drop sets 3× 5+3@-10%, rest 3-4min

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FLOATING HALTING CLEAN DEADLIFT *use straps, holding for 2-3sec
3×6@60-65% cl dl-%, rest 2-3min

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video: Clean from Power Position
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Concentric Power Jerk

video: Concentric Split Jerk

video: Jerk Dip

video: Floating Halting Snatch Deadlift

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5min CORE TABATA 0:25 work, 0:05 rest, 2 rounds
1. MOUNTAIN CLIMBERS
2. SEATED KNEE TUCKS
3. BODY SAW
4. FLUTTER KICKS
5. RUSSIAN TWIST

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video: Mountain Climbers
https://www.instagram.com/reel/C_1XAmLA51q/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Seated Knee Tucks

video: Body Saw

video: Flutter Kicks

video: Russian Twist

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EXTRA 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!

2-3 rounds

10× ROLL ABS
10× BACK EXTENSION with WEIGHT + HOLD 10s last rep *kuorma yläselän päälle

Warm Up
2 rounds
2 min cardio
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
Tempo Power Snatch + Pause Snatch (pause on catch)
3x1+1reps @55-65%
Power Snatch + Power Snatch + Squat Snatch
3x(70-75%x1, rest 10-15sec 70-75%x1, rest 10-15sec 70-75%x1)
rest 1.5-2.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

power clean+push press+ squat clean+ split jerk (pause on catch)
3x1+1+1+1@35-50%
Tempo Power clean + push jerk + Hang squat clean +split jerk (pause on catch)
3x1+1+1+1reps @55-65%
Power Clean + Push Jerk and Squat Clean + Split Jerk (so first 1+1 is pc&pj and second 1+1 sc+sj)
3x(70-75%x1+1,rest 10-15sec 70-75%x1+1)
rest 1.5-2 min bwn sets

Metcon
1 set at 85-95% effort on each 10 sec piece
8 rounds of 10 sec on / 20sec off
Echo bike