4x 2+2+2+2
Clean pull
Hang muscle clean
Hang power
Jerk

4-5x 1+1+1
Squat clean
Hang squat clean
Split jerk

4x 2
Power clean

3x3
Low hang clean pull

Ahafa

A)
Week 3:
• Front Squat: 4x4 @ 75%
• Pause Front Squat: 4x3 @ 70%
( 2” pause at bottom pos.)

B)
Eccentric work:
Negative HSPU 4x3 (scaling individually), or regular push up
6”-8” lowering
- box hspu/ abmat / floor/ deficit / weight vest
Negative pull up 4x3 (scaling individually)
6”-8” lowering
- use extra weight if possible
- scale down if you start loosing tempo or good form

AMRAP 6 mins of:
1 Burpee Pull-up
1 Shuttle Run, 15 m (2x7,5m)
2 Burpee Pull-ups
2 Shuttle Runs, 15 m
3 Burpee Pull-ups
3 Shuttle Runs, 15 m
...
Continue adding 1 rep each round to each movement until time expires.

Rest 2 mins then ...

AMRAP 6 mins of:
2 Toes-to-bars
2 Push-ups
4 Toes-to-bars
4 Push-ups
6 Toes-to-bars
6 Push-ups
...
Continue adding 2 reps each round to each movement until time expires.

Rest 2 mins then ...

AMRAP 6 mins of:
3 Row Calories
3 Wall Walks
6 Row Calories
3 Wall Walks
9 Row Calories
3 Wall Walks
...
Continue adding 3 cals each round until time expires. Wall walk stays the same!

MODERATE-MAXIMAL WEEK 14/14

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× + 40× HOLLOW HOLD PLATE PULLOVER + HEEL TAPS

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

5-8×/side + 5-8×/side + 5-8×
MINI BAND MONSTER WALK both SIDE + FOR- & BACKWARD +
MINI BAND SQUAT PULSES of WEAK POINT monster: kuminauha jalkaterän ympäri, squat: kuminauha polven yläpuolella

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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kuvat liikkeistä

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video: HEEL TAPS

video: MINI BAND MONSTER WALK both SIDE

video: MINI BAND SQUAT PULSE

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

--

SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK
3× 2+2+2@barbell, rest btw sets 2min

--

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@62%, jerk-%, rest btw sets 2min

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BACK SQUAT
1@up to 80%, rest btw sets 2min

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SNATCH PULL
3×2@85%, sn-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Järjestyksellä ei ole väliä!

2-3 rounds

esim. 1. kierros: 10× vatsat, jatka 10× sumo mave korokkeella, jatka 10× alatalja ja sen lisuri 5-8×/puoli, jatka 5×/jalka pistoolikyykyillä tai sen variaatiolla. 2 kierros: 8× vatsat, jatka 8× sumo mave korokkeella, jatka 8× alatalja ja sen lisuri 5-8×/puoli, jatka 4×/jalka pistoolikyykyillä tai sen variaatiolla. 3 kierros: samat toistomäärät kuin 2 kierroksessa.

10 + 8 + 8× ROLL ABS with weight

10 + 8 + 8× KB SUMO DEFICIT DEADLIFT tavoitteena mahdollisimman syvä sumokyykky, core hallittu, kyykyssä säärilinja sekä selkä suorana, jalkaterät ulkokierrossa n. 30°-45°

10 + 8 + 8× + 5-8×/side SEATED CABLE ROW CLOSE GRIP + SEATED DB SHOULDER EXTERNAL ROTATION shoulder ext. rot. - voi laskea kuorman niin alas kun pystyt, kunhan lavan hallinta säilyy

5×/side + 4×/side + 4×/side PISTOL SQUAT *BW/DB/PLATE or a/b -variations
a) korokkeelta yhden jalan kyykky *valitse korkeus itselle sopivaksi, lantion ja polven linjaus
b) toinen jalka kyykkäävän jalan nilkassa

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KEHONHUOLTOA!

Tempaus

EMOM8-10

1. 1-2 set of DU
2. 1-2 rope climb
   

Huom! Valitse toistot oman tason mukaan

Every 5min x 5:
16/12cal Row
12/9cal AB
8 Shuttle Runs (7,5+7,5m)

Dumbbell Incline Row

10-10-10-8-8-8-6-6-6 AHAP

Go Every 2:30