AMRAP 5

7 Deadlift 70/50kg
15 Jump Over Barbell
10 Sit-Ups

Hang Power Snatch
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM HPS

MODERATE-LIGHT WEEK 6/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side PLATE/KB REVERSE CRUNCH to DEAD BUG

5×/side BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen

20-30s PLATE PAUSE OHS in the bottom */or/
WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

5×/side GROUNDED HIP MOBILITY FLOW

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video: Plate/KB Reverse Crunch to Dead Bug
https://www.muscleandstrength.com/exercises/reverse-crunch-to-dead-bug

video: Back/Reverse lunge PLATE Rotational Lift

video: Grounded Hip Mobility Flow: video 1
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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TALL MUSCLE SNATCH + OHS + TALL POWER SNATCH + TALL SNATCH *tall=päkiältä
2-3× 2+1+2+2@barbell-light weight, rest 2min

SNATCH + SNATCH BALANCE
2× 2+2@barbell, 3× 1+1@70%, sn-%, rest 2min

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NARROW stance BACK SQUAT
2-3×10@barbell - light weight, rest 2min

BACK SQUAT
1@up to RPE6 - 4-5 reps left, *goal in theory ~70-84%

then do drop set 3×4@-10% that weight, rest 3-4min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

10m/side One Arm OH DB/KB WALKING LUNGE

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50sec WEIGHTED CHINESE/REVERSE PLANK *kuorma lantion päälle

/planks on alternate weeks/

50sec WEIGHTED PLANK *kuorma alaselän päälle

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8-12× LU RAISES

/lu raises / forward bend shoulder shrugs on alternate weeks/

8-12× DB's FORWARD BEND SHOULDER SHRUGS *pidä kyynärpäät suorana, etunojakumara core vahvana - purista lavat yhteen *hold the dumbbells at the end of each set for as long as you can.

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video: One Arm OH DB/KB Walking Lunge

video: Chinese Plank

video: Lu Raises

video: forward bend shoulder shrugs

6x5 Deadlift @70%

Deficit Deadlift

1-2 x 6 @ 60+% (2-3 RIR), tempo 3110, , rest 3:00 between sets

– Do your first set @ or around 60%1RM deadlift, then build up if you can on the next set (if performing one), while sticking to the RIR and tempo. Quality > load
– Tempo 3110 = 3-seconds down/1- pause at the bottom position/1-second up/no pause at the top position
– Stand on a 2″ mat or a regular 10kg (25lbs) bumper to create a deficit
– Deficit deadlift is a useful variation to help improve your set up position, strengthen your pull off the floor and to reinforce leg drive.
– Control the way down and keep your chest tall to fight for a strong bottom position.

MODERATE-HEAVY+ WEEK 5/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× + 5×/side + 10× ELBOW SIDE PLANK HIP RAISE *left side + HIGH PLANK SHOULDER TAP + ELBOW SIDE PLANK HIP RAISE *right side

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

5×/side Plate 90/90 ARMBAR with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

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video: Elbow Side Plank Hip Raises
video: High Plank Shoulder Taps

video: 90/90 ArmBar

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SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 3× 1+1+1@78% /or/ 3× 1+1+1@73%, sn-%, rest 2min

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CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 3× 1+1+1@78% /or/ 3× 1+1+1@73%, jerk-%, rest 2min

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ZOMBIE SQUAT with HOLD *hold sticky point 3-5sec each reps - syvyys jossa ala- taikka yläselän pito häviää
2-3× 3-5 reps@barbell - light weight, rest 2 min

TEMPO FRONT SQUAT *slow down for 5sec, explosively up - each reps
2-3×3@70%, rest 2min

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*HOX! Valitse a) dl tai b) jerk support harjoite TAIKKA vaihda a/b harjoitteita vuoroviikoin!

a)
CLEAN DEADLIFT + CLEAN PULL from MID-THIGH *use straps
3× 1+2@80-85%, cl dl-%, rest 2-3min

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b)
JERK SUPPORT 5-10sec
3×2@100+%, jerk-%, rest 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

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8-12×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

8-12× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

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8-12×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

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20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

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video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation

AMRAP 37

67 Bench Press 60/42,5kg
67 Sit-Ups
67 Wallball Shots 20/14p
67 Bike Calories

Split as you like

4x2, 1x1

4 sets of clean + clean & jerk

STRENGTH

Every 3:00 x 4 sets (RPE 8-9)
6/6 Single Arm DB Push Press
6/6 Contralateral Single Leg RDL w DB

WOD

AMRAP 10'
2-4-6-8-10-12..
Wall Ball @6/4kg
1-2-3-4-5-6...
Single Arm KB Clean/arm @16/12kg

Rx+: Medball@9/6kg, KB@24/16kg
**
COOL DOWN**

2x
8 Wall slide
30/30s Figure 4 stretch