Rubber band warm ups:
Overhead pull apart 8 reps
High pull 8 reps
Press 8/hand
Rubber band "snatch" 8 reps
Pull apart 5 reps
Sideways pull apart 5/side

Barbell warm up - progressive weight - 3 rounds
3 Shrug
3 Clean high pull
3 Muscle clean
3 Press
3 Tempo front squat 53x1
3 Hang power clean + 3 Push press
3 Hang clean + 3 Power jerk

-90% viime viikon raskaimmasta painosta
- 3min rest

-clean pull + hang power clean + clean

*ensin veto maasta asti navan korkeudelle(polven ohitus rauhassa). Toinen polven päältä raaka rinnalleveto, eli ei kyykkyyn asti. Kolmas maasta asti ja kyykkyyn(polven ohitus rauhassa).

*keskity tekemään kaikki mahdollisimman samalla tavalla. Täysi ojennus suoraksi, paina jaloilla lattiaa poispäin. Nopea allemeno(pl.tietty ekassa, kun pelkkä veto).

*nosta painoa pikkuhiljaa. Maksimissaan 80% viime viikon raskaimmasta.

EMOM 16 ( work 0:40 / rest 0:20 )

1 ) Bike Calories
2 ) Sit-Ups
3 ) Row Calories
4 ) Air Squats

( amrap )

Partner workout / You go I go


Buy in:

20/15 cal SKI + 20/15 cal ECHO Bike

Then 5 rounds:

20 HSPU

16 Front rack reverse lunges 40/60kg
14 m HS Walk
/shouldet tap/wall walk
12 Hang power clean 40/60kg

10 Pull up / 8 BMU / 6 Rmu

8 Double DB Thruster 22,5 / 15 kg

6 Synchro Burbee over DB

4 Rope Climb

Cash out:
20/15 cal SKI + 20/15 cal ECHO Bike

HEAVY+ WEEK 14/18

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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 80-85%, 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 80-85%, 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!
1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
3@up to 83-88%, 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× DB TRICEPS PULLOVER

8-12× BANDED SINGLE ARM TRICEPS EXTENSION

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video: DB TRICPES PULLOVER 1:24

video: BANDED SINGLE ARM TRICEPS EXTENSION

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KEHONHUOLTOA!

3@up to 83-88%, fs-%, rest 2-3min

Close grip bench press 3x6

A)
Build to a daily max back squat

B)
3 sets
8 paused push up (2”at the bottom position)
12 ring row with slow negative

C)
3 sets
12 DB Zottmann curl
12 Triceps roll back

AMRAP 15

Bike 1000/950m
20 Push-Ups
30 Sit-Ups
40 Air Squats