Warm Up
2 rounds
2 min cardio machine
6-10 HR push ups
:30 Plank Hold
6-10 kb swings
:30 active bar hanging

Strenght
Bench Press 10-8-8-8 reps @60-65-70-75% of 1rm (1-2 RIR on last set)
perform 12-10-10-10 reps american kb swings right after
rest 2-3 min bwn sets

Metcon
Every 2 minutes for 12 minutes (6 sets)
6-8 push ups / burpees alt rounds

6-8 db snatches
6-8 box jump, step down or box step ups

AMRAP 12

30 KB Swing 24/16kg
30 Air Squats
30 Sit-Ups
20 KB Swing 24/16kg
20 Air Squats
20 Sit-Ups
10 KB Swing 24/16kg
10 Air Squats
10 Sit-Ups

3 sets:
15/12cal AB
40m KB Farmers Carry 2x32/24kg
1min Rest btw sets

Back squat

Build to heavy 1 (H1) @ RPE 8 (90-95%, 2 RIR)
+
2 x 2 @ RPE 7-8 (84-88%, 2-3 RIR), rest 3:00 b/t sets

– Build to a heavy 1 (H1) @ 2 RIR (around 90-95%1RM). The intent is to leave some in the tank as we will be testing 1RM next week
– Once you’ve hit the H1 set, you have 2 back-off sets of 2 reps @ 84-88%1RM back squat

17 rounds Back Squat 16-14-12-10-8-6-4-2-1-2-4-6-8-10-12-14-16 reps

Start light, add weight every round until 1 rep max and go back to light start.

Clean and jerk

3 x 1+3 @ 65-75%, go every 2:00
3 x 1+2 @ 70-80%, go every 1:30
3 – 5 x 1 @ 80+%, go EMOM

– Build up within each percentage range if you can

Power clean & push jerk speed ladders

3-2-1 reps @70-80% 1RM
3-2-1 reps @75-85% 1RM
3-2-1 reps @80-90% 1RM

MODERATE-HEAVY WEEK 6/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× SPLIT SQUAT JUMP COMBO

5+5×/side DEVIL'S HALO *KB/DB/PLATE

10× DEATH FROGS *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× 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: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: SPLIT SQUAT JUMP COMBO 0:27

video: DEVIL'S HALO

video: DEATH FROGS

video: HIP OILING - 3 MOVEMENTS

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

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SNATCH
2×3@barbell, 1@up to 70-75%, 2-3×1@75-80%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 1+1@up to 71-76%, 2×2× 1+1@76-81%, jerk-%, rest btw sets 2min

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SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

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

3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, pp-%, rest btw sets 2-3min

OR

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, jerk-%, rest btw sets 2-3min

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BACK SQUAT JUMPS
3×5@20-25%, bs-%, rest btw sets 2min

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BOX FRONT SQUAT + JERK DRIVE *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös
2+3@barbell, 2-3× 2+3@75%, fs-%, rest btw sets 2-3min

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video: BACK SQUAT SQUAT JUMPS

video: JERK DRIVE

video: Jerk Dip & Drive Rhythm - teoria&käytäntö

EMOM35
1. 40s ergo
2. 30-40 du
3. ⁠40s ergo
4. ⁠6-8 burbee box jump over
5. ⁠rest

Rpe 3-3.5

Ergoa voi vaihdella, pyörä, soutu, ski, assault.

Maastaveto 7x3