FOR TIME:

100 DU (skaalaus: 70)
then:
4 rounds:
6 bmu / 8 chest to bar / pull ups
10-15 ghd sit ups
5 deadlift @105/75kg
then:
100 DU (skaalaus: 70)

• tuplien tilalla: 150 SU

Alternate A1 / A2

A1. Push press – 5/4/3/3@ 79+%, Rest 1:00 before A2

A2. Meadows row – 4 x 8/side @ RPE 8-9 (1-2 RIR), Rest 2:00 before A1

– Do your first set @ or around 79%1RM push press, then build up as the reps decrease over the remaining sets
Notes (A2).
– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
– Tips: You can use straps so grip doesn’t become a limiter

4 rounds for time:
20m SA KB Front Rack Walking Lunges (L10m+R10m) 16/12kg
20 V-ups
20 STOH 40/28kg
1min Rest

4 Sets:
1 Split Jerk @80% 1RM Split Jerk
- Rest as needed btw sets

Skills

Metcon
Aikaa vastaan
50/40 Cal
20 T2B
40 DB snatch
24m Oh-lunge

MODERATE WEEK 11/12

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side + 10×side
PLATE HALO CHOP + SIDE PLANK with SHOULDER EXTERNAL ROTATION

4×/side + 4× + 4×/side + 4×/side
CRAWL to KNEELING TWIST +
BACK TAPS to KNEELING PLANK TAPS +
BIRD DOG to DOWNDOG +
SIDE STEP KNEELING

10-20m LONG STEP WALKING LUNGE

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

---

video: PLATE HALO CHOP

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

video: 4 MOVEMENTS: 1. crawl to kneeling....+ 2.
https://www.facebook.com/share/r/1EqeX6DD3u/

video: LONG STEP WALKING LUNGE

---

---

MUSCLE SNATCH + OHS + DROP SNATCH
2×2× 1+1+1@barbell, rest btw sets 1min

--

SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% -> up to the starting weight, rest btw sets 2-3min

---

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2+2@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95%, -> up to the starting weight, jerk-%, rest btw sets 2-3min

---

CLEAN PULL
2@100%, 2×2@105%, jerk-%, rest btw sets 2min

---

---

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

10-15×/side TWISTING SIT UP *jalat voi olla telakoituna, kuormalla tai ilman
BACK EXTENSION HOLD
8× DB PULLOVER

--

video: TWISTING SIT UP

video: DB PULLOVER

---

KEHONHUOLTOA!

3 Sets:
:30 Single Arm Plank L+R
10 Standing Landmine Twist (2=1)

HS Balance Drills:

3 sets:
Max Headstand Hold
- Goal 30-60sec
- Rest as needed
————————————————————————————————
3 sets:
5 Headstand Leg Lifts
- In straddle and pike (toes touch the ground, then full extension)
- Rest as needed
————————————————————————————————
3 sets of:
- Handstand w/ forearms against 50cm box, facing the box
- Try to stay as straight as possible and balance w/ your palms and fingers
- max hold. Stand as long as possible!!!

Back squat, Rest 3:00-4:00 b/t sets

Build to heavy 5 (H5) @ RPE 8.5-9 (1-1.5 RIR, 83-86%)
+
2 x 5 @ 80-85%H5 (3 RIR)
1 x 5+ @ same weight (1 RIR)

3min ON, 1.30min OFF x5

as amrap:
3 bmu / 5 ctb / pull ups
3-6 (strict) hspu / pike push ups
25 DU/ 40 SU

Jatka amrappia aina siitä mihin jäit