Etukyykky

MODERATE WEEK 9/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10× + 3-5×/side
BANDED ANGEL +
DEADBUG with STRAIGHT ARM HOLDS puske kuormaa kohti kattoa ja vapaa käsi voi olla jalkojen liikkeessä mukana + SHOULDER DB FRONT RAISE with slow ECCENTRIC +
SIDE HIGH PLANK ROTATION & HIP RAISE *or elbow plank

3×/side + 3×/side + 20× + 10×/side + 3×/side +3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
HALF ROLL TO COMBAT STANCE +
STANDING PANCAKE +
ELEPHANT WALKS +
SHOULDER EXTENSION to CROSS CRUNCH +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: BANDED ANGEL

video: DEADBUG with STRAIGHT ARM HOLDS
https://www.tiktok.com/@anthonyvidetto_dpt/video/7251703081447099694

video: SHOULDER DB FRONT RAISE with slow ECCENTRIC

video: SIDE HIGH PLANK ROTATION

video: SIDE HIGH PLANK HIP RAISE

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kuvat liikkeistä

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video: HALF ROLL TO COMBAT STANCE 1:03

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

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SHOULDER PRESS with SLOW ECCENTRICS *3-6 seconds slow eccentric, *each rep starts from the shoulders - no Touch & Go
5@barbell, 3×5@up to moderate heavy weight, rest btw sets 3-5min

...jatka edellisestä kuormasta nousua pystypunnerruksen päivän 5 toiston maksimiin - jätä 1 toiston vara.

SHOULDER PRESS *each rep starts from the shoulders - no Touch & Go
5@up to the maximal weight of the day - nearly 5RM - NO FAILURE - 1 reps in reverse! rest btw sets 3-5min

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SNATCH PUSH PRESS + OHS + SNATCH BALANCE + SNATCH PANDA PULL + SNATCH
2×2× 1+1+1+2+1@barbell, rest btw sets 2min

SNATCH + OHS
2× 1+3@barbell, 1+3@up to 71-73%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + CLEAN PANDA PULL + CLEAN + POWER JERK
2×2× 1+1+2+1+1@barbell, rest btw sets 2min

CLEAN + FRONT SQUAT + POWER JERK
2× 1+2+1@barbell, 1+2+1@up to 68-71%, jerk-%, rest btw sets 2min

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video: (chinese) snatch panda pull

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

SET 1: 10 reps, rest 45sec, SET 2 & 3: 8 & 6 reps, rest 60sec

10× + 8× + 6× DB BENCH PRESS

10× + 8× + 6× LAT PULLDOWN *wide grip

5+5× + 4+4× + 3+3× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

10× + 8× + 6× DB ZOTTMAN CURL

10× + 8× + 6× DB SKULL CRUSHERS

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 45 seconds, SET 2 rest 60 seconds

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video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: DB SKULL CRUSHERS 0:45

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KEHONHUOLTOA!

Mobility for lowerbody 20 minutes of :

Coach Stretch 1:30 - 2:00 / side
Pigeon Stretch 1:00 - 1:30 / Side
Jefferson 10 - 15 reps
World Grates Strech 1:00 - 1:30 / side
UpDog to Down Dog 10 - 15 Reps

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees + 5 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / cossack squats
3-5 strict chin ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Grip Push Press Behind Neck + Overhead Squat 3-4x5+5reps@60-70-75-80% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-70-75-80% of 1rm
rest 2.5-3.5 min bwn sets
Weighted Chin ups 3-4x 3-5 reps + 5-10 reps of kipping parallette/deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
CF OPEN 26.3.

For distance
30:00 on any machine

Scaled WOD
For distance:
10:00 on any machine
5:00 rest
10:00 on any machine

Kulmasoutu tai pendlayrow
3x8, nousu V2

YGIG 16min
500m/1km kone
20 KK-heilautus
20 Seinäpalloa
-Toistot saa jakaa miten vaan

Three rounds:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

E3MOM x 6
Bench press 4-3-3-2-2-2
Sit up x 8

A)
3x4min /1min tauko
1) 10 Cal 10 viivajuoksu 20 vuorikiipelijä
2) 10 Seinäpallo 10 rengassoutu 10 Istumaannousu
3) 10 Boxin ylitys 10 vauhtipunnerrus 5+5 linkkari
RPE 7-8

B)
2x 7min /5min tauko
1) 20 cal 12m Burpee boardjump
2) 2+2 Säkkiä olalle (pallo) 6 kyykkyä säkin kanssa 20-30 tuplaa/sinkkua
RPE 8-10

C)
Jähy 1-3min kone tai hölkkä
6-8 Lonkankoukistajavenytys
6-8 Kepillä olkapäät
Submax Rento roikunta
RPE 3-4

Partner workout ( Split class into 4 stations )

Teams of 3
In 8 mins
1500/1200 m row for time ( switch after every 500/400 m)
P1 - row
P2 & P3 - amrap meter sled push @40/30kg ( Switch after every 10m)

Remaining time is rest!

In 8 mins
1200m run for time ( switch after each 400m )
P1 - run
P2 & P3 - amrap Sandbag or slamball get over @120cm / 100cm (double box) @ 45/30kg

Remaining time is rest!

In 8 mins
3000/2700 m bike for time ( switch after each 1000/900m )
P1 - bike
P2 & P3 - amrap partner wall ball over the rack

Remaining time is rest!

In 8 mins
84/72 cals echo bike for time ( switch after each 28/24 cal)
P1 - echo bike
P2 & P3 - amrap DB man maker ( Switch after each rep! ) @2x22,5/15kg
( 1 rep = 1 Push up + Renegade row L,R + Squat Clean + Thruster)

Remaining time is rest!