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

Weighted Box Step-Ups 20"

5 x 8, alternating legs. Use DB´S or KB´S

Go every 2:30

2 rounds:
200m run @ 1st rnd easy, 2nd moderate
10 air squat
8 ring row
6 scapular pull up + 6 kip
6 burpee

Over Head Squat 2RM (Floor)

In 15 minutes.

Rive+Ylöst.
5sarjaa
-2+1 @85-90%