For time

27-21-15-9-3 Kettlebell Swing 24/16kg
15-12-9-6-3 Push-Ups

Back squat

Build to a heavy double (H2) @ RPE 8.5/1.5 RIR (86-96%)
+
1-2 x 4 @ RPE 6-8/2-4 RIR (77+%)), rest 3:00 between sets

Clean and jerk

8 to 10 x 1 @ 75+%, go every 1:00-1:30

– Start @ 75% for first set, then build up from there. Only as heavy as good form allows (these should be
quality, not maximal sets)

Etukyykky korotus

Partner workout 20 rounds for time ( relay style)
5 burpee pull up / target burpee
10 wall ball@9/6kg
15 USA swing @24/16kg
Time cap : 35 mins
One person completes a full round then change!

Etukyykky

MODERATE WEEK 9/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10× + 3-5×/side
BANDED ANGEL +
DEADBUG with STRAIGHT ARM HOLDS puske kuormaa kohti kattoa ja vapaa käsi voi olla jalkojen liikkeessä mukana + SHOULDER DB FRONT RAISE with slow ECCENTRIC +
SIDE HIGH PLANK ROTATION & HIP RAISE *or elbow plank

3×/side + 3×/side + 20× + 10×/side + 3×/side +3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
HALF ROLL TO COMBAT STANCE +
STANDING PANCAKE +
ELEPHANT WALKS +
SHOULDER EXTENSION to CROSS CRUNCH +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: BANDED ANGEL

video: DEADBUG with STRAIGHT ARM HOLDS
https://www.tiktok.com/@anthonyvidetto_dpt/video/7251703081447099694

video: SHOULDER DB FRONT RAISE with slow ECCENTRIC

video: SIDE HIGH PLANK ROTATION

video: SIDE HIGH PLANK HIP RAISE

---

kuvat liikkeistä

---

video: HALF ROLL TO COMBAT STANCE 1:03

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

---

---

SHOULDER PRESS with SLOW ECCENTRICS *3-6 seconds slow eccentric, *each rep starts from the shoulders - no Touch & Go
5@barbell, 3×5@up to moderate heavy weight, rest btw sets 3-5min

...jatka edellisestä kuormasta nousua pystypunnerruksen päivän 5 toiston maksimiin - jätä 1 toiston vara.

SHOULDER PRESS *each rep starts from the shoulders - no Touch & Go
5@up to the maximal weight of the day - nearly 5RM - NO FAILURE - 1 reps in reverse! rest btw sets 3-5min

---

SNATCH PUSH PRESS + OHS + SNATCH BALANCE + SNATCH PANDA PULL + SNATCH
2×2× 1+1+1+2+1@barbell, rest btw sets 2min

SNATCH + OHS
2× 1+3@barbell, 1+3@up to 71-73%, sn-%, rest btw sets 2min

---

MUSCLE CLEAN + FRONT SQUAT + CLEAN PANDA PULL + CLEAN + POWER JERK
2×2× 1+1+2+1+1@barbell, rest btw sets 2min

CLEAN + FRONT SQUAT + POWER JERK
2× 1+2+1@barbell, 1+2+1@up to 68-71%, jerk-%, rest btw sets 2min

---

video: (chinese) snatch panda pull

---

---

ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

SET 1: 10 reps, rest 45sec, SET 2 & 3: 8 & 6 reps, rest 60sec

10× + 8× + 6× DB BENCH PRESS

10× + 8× + 6× LAT PULLDOWN *wide grip

5+5× + 4+4× + 3+3× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

10× + 8× + 6× DB ZOTTMAN CURL

10× + 8× + 6× DB SKULL CRUSHERS

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 45 seconds, SET 2 rest 60 seconds

--

video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: DB SKULL CRUSHERS 0:45

---

KEHONHUOLTOA!

Mobility for lowerbody 20 minutes of :

Coach Stretch 1:30 - 2:00 / side
Pigeon Stretch 1:00 - 1:30 / Side
Jefferson 10 - 15 reps
World Grates Strech 1:00 - 1:30 / side
UpDog to Down Dog 10 - 15 Reps

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees + 5 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / cossack squats
3-5 strict chin ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Grip Push Press Behind Neck + Overhead Squat 3-4x5+5reps@60-70-75-80% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets
Weighted Chin ups 3-4x 3-5 reps + 5-10 reps of kipping parallette/deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
CF OPEN 26.3.

For distance
30:00 on any machine

Scaled WOD
For distance:
10:00 on any machine
5:00 rest
10:00 on any machine