Penkkipunnerrusta
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LÄMMITTELY
10min AMRAP
45s ergo
5 YTW
10 vuorojaloin askelkyykky taakse
5-10 penkkipunnerrus, 2s stop pohjassa (kevyt)
5-10 rengassoutu
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PENKKIPUNNERRUS
3x10,1x8 @58-60%
-2-3min lepo sarjojen välissä
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APULIIKKEET
1x6,1x4,1x2 (lisäpaino-) leuanveto myötäotteella (tarvittaessa kuminauha-avustus)
- Tee ennen muita apuliikkeitä
-noin 2-3min lepo sarjojen välissä

3x10 skull crusher RPE 8-9
3x10 Pendlay soutu tangolla RPE 8-9
-1-2min lepo sarjojen välissä

MODERATE WEEK 2/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: HALF BLACKBURNS 0:35

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

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SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 4=2+2
2-3x1x[2+2+4]@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% jerk-%, rest btw sets 2min

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BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3+3@up to 35%, then DROP SETS 4-5x1X[3+3]@-10%, fs-%, rest btw sets 3min

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video: TALL SNATCH

video: PUSH JERK IN SNATCH

video: TALL CLEAN

video: TALL POWER JERK

video: BULGARIAN SPLIT SQUAT *front rack

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW

2-3sets:

12 GHD hip extension
10-20 banded pull apart

AMRAP 9

20 Sit-Ups
20 Box Step-Ups
10 Bent Over Rows 50/35kg

3 rounds:
10 Cossack Squats
10 Straddle Stick Pass Throughs
10 Hollow Rocks

*split both side 2=1+1

2x1x[1+1+2]@barbell, 3x1x[1+1+2]@65%, jerk-%, rest btw sets 2min

Shoulder press 4x7

Sumo deadlift 4x10

Warm Up
2 rounds
2x20+20m sledge push/hand over hand pull
6+6 single arm bottom up press with kb
12 goblet squats
6 burpee pull ups
then 2 rounds with barbell
5 strict press + 5 push press + 5 snatch grip push press behind neck
rest 1 min bwn set

Strenght
Build to heavy triple on push press
3x5reps@40-65% and 3x3reps @75%+
rest as needed bwn sets

Metcon
4 rounds
4 min emoms / 1 min rest bwn round (work 30s / rest 30s) fast ++ pace on each movement
1) bike erg at fast + pace
2) heavy wall ball shots x 8-12reps
3) ski erg x fast + pace
4) hang db clean&push press x8reps alt hand @17.5-22.5/27.5-32.5kg

2 Sets of 4 intervals, alt A1/A2

A1. For time
15/12 (cal) Air bike
20m Sled push*
25 Wall balls @ 9/6kg
* Weight that is challenging but you can keep moving for 2 x 10m distance

A2. For time
5 Power clean and jerks @ 70/47.5kg
10 Bar-facing burpees
15/12 (cal) SkiErg

– 1:30 Air bike @ easy for recovery between intervals –
— 4:00 Air bike @ easy for recovery between sets —

Flow. Set 1: A1 – A2 – A1 – A2, longer recovery, Set 2 (repeat Set 1)

Overview. The name of the game here is to push yourself hard (but smart so you don’t crash) each round, then stay active during the recovery to promote blood flow/lactate clearance.
The intent with the active rest is to work on your recovery. The goal is to find a pace where you’re actually recovering between the intervals and sets.
Pace. Hard but repeatable pace. It’s ok if the first intervals are the fastest and you slow down a little, but the aim is to be consistent across the intervals. As (almost) always, we’ll want you to finish knowing you could have done one more round and kept close to the same pace.
Adaptation. Improve your anaerobic work and recovery capacity. Improve lactate clearance.

Movement options.
Air bike/SkiErg → Any other monostructural movement for same calories
Sled push → If no sled, 20m heavy SB bear hug carry
Wall balls → lighter ball
PC+J → 61/43kg, 52.5/35kg