Pause back squat + box step ups

4x
3 pause back squat + 4+4 heavy box step ups with db’s
2min rest between sets

Every 2min x7-8 sets
1 snatch pull + 1 hip snatch + 1 overhead squat --> build up

WU

Weekly speed portion

CF
Weightlifting on the clock

21-15-9 for time:
- Burpees
- Box Jumps 60/50cm
- Alt. DB Hang Snatches

AMRAP10 Rauhallinen eteenpäin taloudellisesti menevä tahti
10 crossover Jokatoinen hyppy siis ristiin, jos ei ole hallussa niin DU
10 burpee box jump over
10 c2b/pull up
5 min lepo
AMRAP10
10 hspu/ abmat korotus
10 kb swing 32/24
10/8 cal row

LIGHT-MODERATE WEEK 4/18

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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 DEATH PLAQUE WHEEL SQUAT narrow stance goblet squat to good morning
2: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
3: PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover
4: HIP MOBILITY: QUADRUPED HIP FLOW - Right Leg hip add. + ext. + abd. + flex.
5: SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Quadruped Hip Flow - 5 klippi - hip add. + ext. + abd. + flex.
https://www.instagram.com/p/DS3DagCk8B7/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

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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 PULL flat footed + SNATCH from MID-THIGH + SNATCH from BELOW KNEE *use straps
2×2× 2+2+2@barbell, 2-3× 2+2+2@65%, sn-% rest 1,5-2min

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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 PULL flat footed + CLEAN from MID-THIGH + CLEAN from BELOW KNEE + SPLIT JERK *split jerk 1+1 both side
2×2× 2+2+2+2@barbell, 2-3× 2+2+2+2@60%, jerk-% rest 1,5-2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@30%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

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ZOMBIE SQUAT
3-4×3@60%, fs-%, 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

8-12×/side SINGLE ARM DB DEADBUG PULLOVER floor

10-15×/side SINGLE LEG DB RDL

8-12×/side DB SIDE PLANK ROTATION

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video: ONE ARM DB DEADBUG PULLOVER

video: DB ONE LEG RDL

video: DB SIDE PLANK ROTATION

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KEHONHUOLTOA!

AMRAP 8

8 x K2E
8 x Push Up
8 x Sit Up (4/8 kg lisäpaino)
8 x Air Squat

*you can use straps

3×3@75% of last week's 1RM, rest btw sets 3-4min

1h of Assault bike for calories.

1 min wallball 9/6
1 min mountain climbers
1 min wallball
1 min mountain climbers
1 min rest

7 min AMRAP:
5 devil's press 2xDB 17,5/12,5kg
10 air squats
15 HRPU

1 min rest

6 min max thrusters 50/25kg

2 min rest

15 min AMRAP:
3 power cleans 70/45kg
3 burpees
3 pull-ups / 6 ring row
3 burpees
3 T2B
3 deadlift

SCALE AS NEEDED!