2-3 Rounds @ 3 RIR
8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

EVERY 5min x4

18/14 cal ski
20-10 push ups
15 burpee over bar

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees
10 Prone lift offs
5+5 atg split squat with 2-3 sec hold at bottom on each rep
3-5 strict pull ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Pause Overhead Squat 4x2+3reps@70-80-85-90% of 1rm snatch
rest 2.5-3.5 min bwn sets
Clean Deadlift with straps+ Sharp Box Jump 4x5+5reps@90-100-105-110% of 1rm clean
rest 2.5-3.5 min bwn sets
Strict Pull Ups 10+8+8+8reps + 20-16-16-16 reps of push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon (80-85% effort)
3 rounds of
6-8 double kb hang snatches @16/24kg's
rest 15-25 sec
4-6 burpee box jump overs @60/75cm
rest 15-25 sec

after 3 rounds of snatches and bbjo's take 4 minutes rest and then

3 rounds of
6-8 double kb hang clean&jerks @16/24kg's
rest 15-25 sec
6-8 burpee box jump overs @50/60cm
rest 15-25 sec

3x 10sec niin et toinen auttaa

Incline Dumbell Bench Press
3x8

Bench press 3x4, 1x8

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, bs-%, rest 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, bs-%, rest 2-3min

MODERATE WEEK 1/18

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WARM UP 10-15min

Do your own 5 min warm-up

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5min TABATA 2 rounds, work on 30s : no shoes

1: DB/PLATE Alternating OH CURTSY SQUAT
2: DB/PLATE WEIGHT SHIFT *left side
3: Alternating SINGLE ARM DB DEVIL'S PRESS
4: DB/PLATE WEIGHT SHIFT *right side
5: BARBELL BACK RACK ELBOW ROTATIONS // BARBELL TURTLE SQUAT *tee toinen liike toisella kierroksella *turtle squat - tanko ei lepää harteilla

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video: Alternating OH Curtsy Squats

video: kb/db/plate weight shift

video: Alternating Single Arm Devil's Press

video: back rack elbow rotations

video: turtle squat
https://www.instagram.com/reel/CtUg0D7p6dX/?utm_source=ig_web_copy_link

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DIP CLEAN HIGH PULL + DIP NINJA POWER CLEAN + DIP NINJA CLEAN + TALL POWER JERK + TALL SPLIT JERK *ninja = no feet/jump, tall = flat footed, split jerk 1+1 both side
3-4× 2+2+2+2+2@barbell - 30%, jerk-%, rest 1,5-2min

BLOCK NINJA POWER CLEAN from KNEE + NINJA CLEAN from KNEE + PAUSE POWER JERK + PAUSE SPLIT JERK
*ninja = no feet/jump, barbell knee high, jerks 2-3s pause in the dip position, split jerk both side 1+1
5-6× 1+2+1+2@50-53%, jerk-%, rest 1,5-2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, bs-%, rest 2-3min

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SLOW ECCENTRIC PAUSE SNATCH PULL *pause 2cm off the floor up & down and slow eccentrics 3-6 seconds - jarruttava palautus, heti irrotuksesta paussi & samoin ennen lattiaan palautusta
3×3@65-70%, sn-%, rest 2-3min

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video: dip clean pull - tehdään high pull, videolla normaaliveto

video: dip power clean

video: dip clean

video: clean with No Jump/feet - videolla malli no jump clean = ninja clean - tehdään samalla idealla pukeilta puolesta reidestä

video: tall power jerk / split jerk

video: pause power jerk / split jerk

video: pause snatch pull esimerkki

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

15-20× NARROW PUSH UPS

15-20× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip

15-20× DB BENCH PRESS

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video: NARROW PUSH UPS

video: NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN** *neutral grip -lapiokahva

0:31

video: DB BENCH PRESS

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KEHONHUOLTOA!

“Thunami Special”

5 Sets, go every 5:00
2 Rounds for time:
6 Burpee over the bar
5 Deadlifts
4 Hang power cleans
3 Front squats
2 Thrusters
1 Shoulder to overhead
10m Overhead carry

• All barbell work needs to be performed unbroken as one big set

Loading. Your choice (As Heavy As Possible), a few suggestions:
102/70kg (225/155lbs) → 93/65kg (205/145lbs) → 84/61kg (185/135lbs) → 70/47.5kg (155/105lbs) → 61/43kg (135/95lbs) → 52.5/35kg (115/75lbs) → 43/30kg (95/65lbs)

Note. Choose your load wisely to be able to complete each round in about 2-minutes
Flow. Complete two rounds, with all the barbell work being unbroken. Rest the remainder of the five minutes, then repeat four more times.

Overview. This workout is named after a small gym in the town of Thun in Switzerland, where it was concocted one late Saturday night many years ago.
Goal. Go as heavy as possible while still keeping everything unbroken.
Key Focus. 1) Pace the burpees, 2) Move with intention on the barbell.
Strategy. Smooth and steady on the burpees. Take a few deep breaths, then begin the barbell complex. This needs to be unbroken, so secure that hook grip. You want to move through the whole barbell complex quickly (not rushed), while maintaining good form. The longer you hold onto the bar, the more taxing this will get. Be sure to accelerate out of the squat and aggressively open the hips on the thruster, as this is likely to be the most difficult movement of the complex. Stay focused on the jerk and get the bar into a stable overhead position for your carry. Walk fast, but under control, trying to breathe steadily during the 10m.
Start your second round right away, again moving smooth and steady. A few extra deep breaths as needed after the burpees before starting the second set of the barbell complex. Rest the remainder of the 5-minutes before going again. If you feel you can go heavier, use the rest time to increase the weight.
Instructions. Set up your barbell and a 10m lane. Each round will consist of the overhead carry out 10m and back 10m to the same start position. Have change plates accessible if you think you might increase the weight.
Debrief.
– Do you feel you went as heavy as you could? Was it strength or heart rate that prevented you from going heavier? Were you able to keep everything unbroken? If not, what happened? How would you have approached this workout differently if you had to do it again?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.See loading options