DELOAD WEEK

Partner workout

2 rounds

4min AMRAP
Buy in 20 one arm devil's press 22,5/15 (split)
AMRAP DB box step-up 60/50

Rest 1,5min

4min AMRAP
Buy in 40 v-up (split)
AMRAP rope climb

Rest 1,5min

Alternate A1/A2

A1. Push press, rest 1:00 before A2

Build to heavy 2 (H2) @ RPE 8-9 (88-92%, 1-2 RIR)
+
3 x 3 @ RPE 7 (82-86%, 3 RIR)

A2. Weighted chin-up, rest 2:00 before A1
Build to heavy 2 (H2) @ RPE 8-9 (88-92%, 1-2 RIR)
+
3 x 3 @ RPE 7 (82-86%, 3 RIR)

– Build to a heavy 2 (H2) @ RPE 8-9 (around 82-92%1RM).
– Once you’ve hit the H2 set, you have 3 back-off sets of 3 reps @ 82-86%

MODERATE-HEAVY WEEK 2/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BARBELL TURTTLE SQUAT *käännä tanko niskan taakse - ei lepää hartioilla - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

10× DEADMAN TO BARBARIAN *KB/DB/PLATE

5+5× SINISTER PLANK *weight or without

5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

5×/side CRAB-TABLE POSE - BACK REACH

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

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video: BARBELL TURTTLE SQUAT

video: DEADMAN TO BARBARIAN

video: SINISTER PLANK

video: HIP OILING - 3 MOVEMENTS

video: CRAB-TABLE POSE - BACK REACH

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snatch, Clean & jerk training : you can make your own barbell technique

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BLOCK SNATCH HIGH PULL from POWER POSITION +
BLOCK POWER SNATCH from POWER POSITION +
BLOCK SNATCH from POWER POSITION + SNATCH PUSH PRESS
2× 1+2+2+1@barbell, 3-4× 1+2+2+1@60-64%, sn-%, rest btw sets 2-3min

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CLEAN PULL from ABOVE KNEE + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
2×2× 2+1+1+1@barbell, 3-4× 2+1+1+1@61-66%, jerk-%, rest btw sets 2min

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

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SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 4×5@70%, 5+@70% 2-3 reps left, sn-%, rest btw sets 2min

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VERTICAL JUMPS
2-3×5, rest btw sets 2min

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video: SNATCH from POWER POSITION - videolla boksien korkeus

video: PRESSING SNATCH BALANCE

video: SNATCH BALANCE

video: VERTICAL JUMPS

Partner wod
AMRAP x 10 mins
Partner A: 15/12 cal row / Ski / Bike
Partner B: 10/10 KB Turkish Sit up @24/16
Change when both completed the task!

2 mins rest
AMRAP x 10 mins
Partner A : 200m run
Partner B : 12 (6/6) KB Hang Squat Clean @24/16
Change when both completed the task!

2 mins rest
AMRAP x 10 mins
Partner A : 15/12 cal row / Ski/ Bike
Partner B : 14 KB Box Step Overs @24/16
Change when both completed the task!

For time :

10-1-10
Kettlebell Swing 24/16kg
Air Squat

TC 10

Incline Dual DB Row

6 Sets of 8. Controlled down, hold on top

Go every 3:00

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!

Do some overall mobility and activation as you like.

Metcon (option 1)
1-2-3-4-5 minutes of light pace cardio
assault runner
bike erg
ski erg

Option 2
2-4-6-8 minutes with same machines

Front squat, rest 2:30-3:30 b/t sets

7 @ 74-76%
5 @ 78-80%
3 @ 82-84%
7 @ 76+%
5 @ 80+%
3 @ 84+%

3 rounds for quality:
10 Banded A,T,Y, I
15 Hollow Rocks
20-30 DU
- Rest as needed , go easy, good movement and ROM