MODERATE HEAVY WEEK 8/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10m OH LUNGE with LEG RAISE

12+12 LATS STRETCH rack/wall

8+8+8 CHEST STRETCH, rack/wall, both side kyynärpää räkkiä/seinää vasten 90/90 kulmassa 8 joustoa venytettävän puolen jalka edessä - lähde viemään etuolkapää edellä joustoa eteen, niin pitkälle että tuntuu kevyt venytys, jousta jaloista, hengitä sisään venytyksen tehostamiseksi - seuraavat 8 joustoa kyynärpää ylempänä kuin edellinen ja viimeiset 8 joustoa kyynärpää alempana n. navan yläpuolella

12+12 TRICEPS STRETCH rack/wall

8+8 HALO SPLIT SQUAT POSITION *plate/kb/db

12 step OH DUCK WALK *plate / 40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION

2-3x SNATCH PULL LIFT OFF +
2-3x SNATCH PULL from KNEE to POWER POSITION +
2-3x SNATCH PULL from POWER POSITION +
2-3x 2 SNATCH PULL *full foot + SNATCH PULL

2-3x SNATCH RACK DELIVERY
2-3x (TALL) MUSCLE SNATCH +
2-3x TALL POWER SNATCH +
2-3x TALL "HALF SQUAT" SNATCH +
2-3x TALL SNATCH +
2x POWER SNATCH + SNATCH

2-3x SHOULDER PRESS *sn-grip & btn +
2-3x PUSH PRESS *sn-grip & btn +
2-3x PRESSING SN BALANCE +
2-3x SNATCH BALANCE +
2-3x SNATCH DROP

3x TEMPO FRONT SQUAT *slow down, fast up
2x BACK SQUAT + OHS + SOTS PRESS + OHS

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SNATCH + SNATCH BELOW KNEE
4[1+2]@82-87% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@74% pal 3-4min

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BLOCK / RACK PINS DEADLIFT below knee
3x2-3@115% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
9x1@70% *rest for 60 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

5 HIP THRUST, BB+weight

10 BENT OVER ROW, BB *alavatsa, myötäote

20m BOTTOM UP KB CARRY *90/90, both side

4 x 3 @80%
*rest ~90 sec

Split Deadlift

4 x ( 4 + 4 ). Every Sets last reps hold upper position 10 sec

Go Every 3:30

15 Min Amrap
5 Pull Up Or Ring Row
10 Push Up
15 Air Squat
10 Pull Up
15 Push Up
20 Air Squat
15 Pull Up
20 Push Up
25 Air Squat
jne… Lisää aina 5 toistoa per liike per kierros

Bench Press

4-3-1-4-3-1

Go Every 3:00

EMOM x 24 MINUTES
MIN 1 - :45 Gym. Pulling Option*
MIN 2 - :45 Alt. Box Step-Ups
MIN 3 - :45 Cardio Choice (Run, Bike, Row, or Ski)
MIN 4 - :45 Plank Hold (elbows or straight arms, your choice)
*Gym. Pulling Options: Strict Ring Muscle-Ups, (Weighted) Strict Pull-Ups, Jumping Pull-Up to Pause, Ring Row
RPE 5

OHS

2x3
2x2

(80-90% of 1 rm snatch)

As Many Reps As Possible In 10 Minutes
- 8 Feet Elevated Burpees With A Push-Up
- 8 3-Way V-Ups (feet on the ground)
- 8 Side Plank Hip Lifts per side
- 8 Hollow Lifts With 2 Second Hold

In teams of 2
2 rounds, each for time

150 double unders/300 single unders
400m run
100 air squats
400m run
50 toes to bar
400m run
25 burpee box jump overs@60/50 cm

rest 3 min. between the rounds

Goal: sub 19 mins / round
Time cap: 20 mins / round

Warm Up
3 rounds
1 min row
10 gtoh + halo
5 strict chin ups + 10s chin over bar hold
15-25 sec of ring support or Dip hold
6-8 kip swings on rings

Gymnastic
1-2-3-4-5-4-3-2-1 of ring muscle ups or your drill what you used!
rest 1.5-2.5 min bwn sets

Strenght
Muscle snatch 5x7-8reps@30-35%, rest 30-45s bwn sets.
Hang power snatch + emom 6 : 4-5 reps @60-65'% of 1rm (laske power snatchista)
3-3-2-2-2 reps of snatch balance @65-85%, add weight as you like
rest 1.5-2 min bwn sets,

Metcon
Intervals 2+2+2+3 min / 1 min off
6-10 shspu + 12/10 cal row + max reps power clean&jerks @30/42.5kg
huspu sarja aina 1 unbroken sarja ja toistot säilyy 6-10 sisällä, skaalaus sen mukaan. Kierros
kohtaisesti lisää haastetta.

Accessory Work
2-3x1min on / 1 min off : farmers walk @2x40kg
2-3x20 delt flyes + 20 cossack squats + 20 calf raises
rest as needed