Total 3 rounds of (36 mins ) :

In 3 mins, for max reps of:
Run, 500 m
max reps in remaining time Wall Walks
Rest 1 min
-- then --
In 3 mins, for max reps of:
Row, 500/400 m
max reps in remaining time Box Jumps, 60/50cm
Rest 1 min
-- then --
In 3 mins, for max reps of:
Ski Erg, 500/400 m or Bike 1000/800m
max reps in remaining time Air Squats
Rest 1 min

Accessory :
3 rounds for quality of:
20 Kettlebell Russian Twists, pick load
Copenhagen Plank, L 30 secs/R 30 secs
Rest 45 secs

Accummulate:

4 Rounds with one KB:

25m 1-arm OH Carry
25m 1-arm Front Rack Carry
25m 1-arm Farmers Carry

• Change arm btw whole set!

Back squat

1x10 @60%
1x8 @70%
1x6 @75%
1x4 @80%

2 Rounds of

AMRAP 4
12/9 Cal Row
5 Burpee over rower

Rest 2min

AMRAP 4
12/9 Cal Bike
8 Shuttle Runs

Rest 2min

AMRAP 4
12/9 Cal Ski
5 Situps
5 Pushups

Rest 2min

As many reps as possible in 13 minutes of :

40 Box Step-Ups 24"/20"
40 Hand To Hand KB Swing 16/12kg
40 Sit-Ups

24min EMOM
1.min Ski 10-16 cal
2.min Bike 10-16cal
3.min Row 10-16cal
4.min rest

Front squat

3 to 4 x 8 @ 71-76% (2-3 RIR), rest 3:00-4:00 b/t sets

Ohjelmoinnin 8. kierros ja kohti kovia kolmosia. Seuraavat kolme treeniä ovat kevennettyjä. Tämän jälkeen testataan 3 toiston maksimeita.

Lämmittely 12 minuuttia
45sek ergo
6 burpee
8+8 boksille nousu
10 kuminauhalla "ylätaljamainen liike"

Negatiivinen leuanveto, vastaote
2x4, RPE 7-8

Askelkyykky, askel taakse ja koroke etujalan alla (tanko)
3x6, RPE 7
- Yksi jalka kerrallaan.
- Kevennä painoa viime viikosta (pienempi RPE)
- Merkkaa tulokseen askelkyykyn paino (barbell reverse lunges per leg).

Penkkipunnerrus (käsipainot)
3x8, RPE 7
- Kevennä hieman painoa viime viikosta.

Istumaannousu suorin käsin (lisäpaino)
2x8-12
- Tee liikkeen laskuvaihe lattiaan hitaasti.

HEAVY+ WEEK 4/12

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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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SLOW SNATCH PULL + SLOW PULL POWER SNATCH + SLOW PULL SNATCH *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1@barbell, 1+1+1@up to 70-75%, sn-%, rest btw sets 2min

SNATCH
3-4×2@75-80%, rest btw sets 2min

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SLOW CLEAN PULL + SLOW PULL POWER CLEAN + SLOW PULL CLEAN + SPLIT JERK *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1+1@barbell, 1+1+1+1@up to 70-75%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split jerk to the other side on the next set
3-4× 1+1@75-80%, 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

--

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!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

OR

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

--

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!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort, pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

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DB SQUAT JUMPS
2-3×5, rest btw sets 2min

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ZOMBIE SQUAT + DB WALKING LUNGE *heti zombien perään askelkyykky kävely
2× 1-2+10 step@77-82%, fs-% + lunge RPE10, 0-1 reps left, rest btw sets 2-3min

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video: SLOW SNATCH PULL

video: SLOW PULL SNATCH

video: SLOW PULL POWER SNATCH

video: SLOW CLEAN PULL

video: SLOW PULL CLEAN

video: SLOW PULL POWER CLEAN

video: DB SQUAT JUMPS

video: ZOMBIE SQUAT

video: DB WALKING LUNGE

Deficit RDL 3x12