WU + jumps
weightlifting:
E40s, build to +85%
15 snatch
Rest 3
15 cluster
Rest 3
15 clean

Every 3:00x3 5 Takakyykky
Every 3:00x3 5 Penkki

Every 2:00x3 12 Romanian deadlift

3x
10 Vipunostot sivulle + 10 Hauiskääntö käsipainoilla
10 Pass-the-plate
:30 rest

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!

Back squat

2 Sets of:
1 @ 88-94%1RM
– Rest 0:20-0:30 –
6 @ 76+%1RM
rest 3:00 b/t sets

Flow. 1 back squat @ 88-94%, rest 0:20-30, 6 back squat @ 76+%, rest 3:00 before next set

– These are “contrast” sets (the heavy single makes you feel stronger for the bigger sets).
– Each set is a: 1) heavy single, followed by a short rest and then 2) longer set of 6 (start @ around prescribed % and then you can go heavier each round)

AMRAP8
8+8 side vup
8-12 skull crushers

AMRAP8
8+8 sideplank hip touch
8-12 BB biceps curl

Snatch – 8 x 1 @ 80+% go every 1:00-1:30

– First lift @ 80%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 80%(V)–>83%(V)–>86%(X)–>81%…)

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Overhead Squat 4x2+3reps@60-65-70-70% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps + Sharp Box Jump 4x5+5reps@80-85-90-90% of 1rm clean
rest 2.5-3.5 min bwn sets
4x Strict C2B Pull Ups (use band if needed) x 5 reps + 5-10 reps of strict handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
With partner
3 or 4 rounds for time
40/32 calories air bike
32-40 c2b pull ups or pull ups
32-40 push ups
32-40 box jump overs 60/50cm
you go i go!

A) Bar muscle-up skills

B) On the minute for 16min
1. 3-5 wall walk
2. 4-6 bar muscle-up + AMRAP double under
3. Rest

*Use max. 30s for BMU

Today we are working out to celebrate Markkus 50th birthday!