Back squat 5-3-3-3-1-1-1-1-1 reps

EMOM 30 mins

First 10 mins
5 back squat from floor @ 60%of 1 RM

Second 10 mins
3 Hang Power Clean + 3 Push Jerk @ 70% of 1 RM Cl and jerk

Third 10 mins
1 squat Clean @ 85% of 1 rm clean + amrap machine cals
No rest between EMOMs!

MODERATE-HEAVY WEEK 3/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× PLATE PULLOVER CRUNCH LEGS RAISED

5×/side BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen

20-30s PLATE PAUSE OHS in the bottom */or/
WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

10× PLATE DEATH PLAQUE WHEEL SQUAT narrow stance *goblet squat to good morning

5×/side GROUNDED HIP MOBILITY FLOW

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video: Plate Pullover Crunch Legs Raised

video: Back/Reverse lunge PLATE Rotational Lift

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: Grounded Hip Mobility Flow: video 1
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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TALL MUSCLE SNATCH + OHS + TALL POWER SNATCH + TALL SNATCH *tall=päkiältä
2-3× 2+1+2+2@barbell-light weight, rest 2min

SNATCH + SNATCH BALANCE
2× 2+2@barbell, 3× 1+1@75-80%, sn-%, rest 2min

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NARROW stance BACK SQUAT
2-3×10@barbell - light weight, rest 2min

BACK SQUAT
1@up to RPE8 - 2-3 reps left, rest 2-3min *goal in theory ~89-92%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 4×4@-10% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

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video: tall snatch *päkiältä

video: narrow stance back squat

video: wall sit hold

video: single leg wall sit hold

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
10m/side One Arm OH DB/KB WALKING LUNGE

40sec WEIGHTED CHINESE/REVERSE PLANK *kuorma lantion päälle

/planks on alternate weeks/

40sec WEIGHTED PLANK *kuorma alaselän päälle

8-12× LU RAISES

/lu raises / forward bend shoulder shrugs on alternate weeks/

8-12× DB's FORWARD BEND SHOULDER SHRUGS *pidä kyynärpäät suorana, etunojakumara core vahvana - purista lavat yhteen *hold the dumbbells at the end of each set for as long as you can.

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video: One Arm OH DB/KB Walking Lunge

video: Chinese Plank

video: Lu Raises

video: forward bend shoulder shrugs

Partner WOD Murph

Run 850 m together. (5 rounds around the house = 850 m)

10 Rounds
10 pullups (Each person does 5)
20 Pushups (Each person does 10)
30 Airsquats (Each person does 15)

Run 850 m together.

Timecap: 30 min

Goal: The goal of this workout is to challenge your muscles while managing the high volume of push-ups.

Post workout: Mobility upper body.

AMRAP 14, IGYG

Bike 12/9 Calories
2 Wallwalks
8 Dual DB Push-Press 15/10kg

For Time
23 Push Presses (43/30kg)
23 Deadlifts (43/30kg)
23 Air Squats
23 Burpees
23 Hang Power Cleans (43/30kg)
23 Box Jumps (60/50cm)
23 Front Squats (43/30kg)
23 calorie Row
23 Power Snatch (43/30kg)
23 Toes-to-Bars
23 Back Squats (43/30kg)
23 Superman
23 calorie Assault Bike
23 Barbell Reverse Lunges (43/30kg)
23 Sit-Ups
23 Wall Ball Shots (9/6kg)
23 V-Ups
23 Clean-and-Jerks (43/30kg)
23 Pull-Ups
23 Overhead Squats (43/30kg)
23 Kettlebell Swings (24/16kg)
23 Hand Release Push-Ups
23 Thrusters (43/30kg)

Juoksu

40 min
keskellä 12 min hieman kovempaa

3 Rounds :

10 Front Squats 40/30kg
30 Jump Over Barbell
0:20 Deadhang

TC 7

-20+20+20 ”lock3”, 1-3kg
-15-20s l-hold, hang
-5 x 3/ side, pallof-press

-1 rope climb
-20-30s HS-hold
-40-60s dead hang
-20-30s hollow hold
-1-2min rest