3x8 on both movements
*2-3min rest after done both
*RPE 8-8

Score: back squat weight. Comment push-up set up.

Kyykky 3x1x85%

Bulgarian Split Squat 4x8 / jalka

Jalkanostot maaten 4x10-15
-lisäpaino

Three 15-minute AMRAPs in 55 minutes
From 0:00-15:00, 2-4-6-8-10-etc.:
Calorie SkiErg
Power Cleans (135/95 lb)

Rest 5 minutes

From 20:00-35:00, 2-4-6-8-10-etc.:
Calorie Row
Box Jumps (24/20 in)

Rest 5 minutes

From 40:00-55:00, 2-4-6-8-10-etc.:
Calorie Bike
Wall Ball Shots (20/14 lb)

A)
4x AMRAP 5 mins

For 4 sets:
In 5 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
10 Kettlebell Sumo Deadlift High-pulls, @32/24 kg
10 Alternating Jumping Lunges (5/5)
10 V-ups
Goal: 2+ rounds each set

Rest 2 mins between each set.

B)
Accessory :
3 rounds for quality of:
L Single Leg Glute Bridge, 20 secs
Rest 10 secs
R Single Leg Glute Bridge, 20 secs
Rest 10 secs
Banded Hamstring Curl, 20 secs
Rest 10 secs
Plate Calf Raise, 20 secs
Rest 10 secs

LIGHT-MODERATE WEEK 1/10

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Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin.

*jos tuntuu ettei keksi vaihtelua lämmittelyyn, niin alla muutamia linkkejä, joista variaatioita löytyy. Valitse 3-4 erilaista itsellesi sopivaa liikkuvuusharjoitetta, toistot 5-10×.

DYNAMIC WARM UP / HIP & SPINE MOBILITY:
https://www.instagram.com/p/DaxTX6QMQ9t/

https://www.instagram.com/p/DaIvRvoDCOB/?img_index=1

https://www.instagram.com/p/DaQePhKDiYD/?img_index=1

https://www.instagram.com/p/DaEV0bTCbL_/?img_index=2

https://www.instagram.com/p/DZuziPgN_QO/

https://www.instagram.com/p/Dax7rN5DLkE/?img_index=1

DYNAMIC WARM UP / UPPER BACK & CHEST & SHOULDER MOBILITY:
https://www.instagram.com/p/DZ-HwL_jEHk/?img_index=1

https://www.instagram.com/p/DX_7jIFDGLj/?img_index=1

https://www.instagram.com/p/DZSwsSNtXet/

https://www.instagram.com/p/DY4y7xStjAx/

https://www.instagram.com/p/DYpBaoou41K/

https://www.instagram.com/p/DXy4sQXRMhP/

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MUSCLE SNATCH + SNATCH SHOULDER PRESS + SNATCH PUSH PRESS + OHS
2-3× 2+2+2+2@barbell, rest 1min

DIP SNATCH HIGH PULL + DIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE *ninja = no feet
2× 1+2+2+1@barbell, 3-4× 1+2+2+1@57-65%, sn-%, rest 2min

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ZOMBIE SQUAT
5@barbell - 50% fs-%

FRONT SQUAT
5@up to 80%, rest 2-3min - then do

FRONT SQUAT + DB's FFE SPLIT SQUAT - superset
*FFE= Front Foot Elevated - aloita "huonomalla"

drop set 3-4× 5 + 5×/side@-10% that weight, rest 3-4min

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BACK SQUAT JUMP
4×3@20% bs-%, rest 2min

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video: Dip Snatch Pull - videolla ei ole High Pull -versiota - tee harjoitteessa high pullina

video: Zombie Squat

video: DB's FFE Split Squat

video: Back Squat Jump

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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!

2-3 rounds

5-8×/side BENCH ECCENTRIC LOAD HIP FLEXOR with hold 3s isometric pause

5-8×/side DB GOBLET COSSACK SQUAT

5-8×/side DB SINGLE LEG BRIDGE älä anna lantion karata "anterior pelvic tilt -asentoon, vaan ota alavatsan kautta jännite keskivartaloon (imu), jolloin lantio on enemmän "posterior pelvic tilt", tällöin liike menee helpommin pakaraan eikä luo alaselkään painetta.

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video: Bench Eccentric Load Hip Flexor with hold

video: DB Goblet Cossack Squat

video: DB Single Leg Bridge

Hang Power Snatch
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM HPS

Raaka leuka
Pull up (2-3min levot)
X määrä sarjoja

Deadlift

5 x 4 @ 70-80% ( RIR 2+ )

SO 3:00

Voima/Skill
E2MOM, 5rds
Hang power clean 3

Metcon
3rds for time:
Air squat 15
DL 10
Hang power clean 5

For time :

Bike

2000m-1500m-1000m-750m-500m-750m-1000m-1500m-2000m. Both ride all sets.

TC 45