Back squat

6-6-4-4

(2-3reps in tank)

*60 front squats @80% of todays c&j.

-every minute on the minute: 3 bar over burpees
-barbell from the ground

MODERATE WEEK 11/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10×/side + 10×/side
RUSSIAN TWIST with PRESS + SIDE HIP RAISES

3×/side + 3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
KNEE TWIST on ELBOWS +
SIDE KICK +
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 RUSSIAN TWIST with PRESS

video: SIDE HIP RAISES

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

video: KNEE TWIST on ELBOWS + SIDE KICK - videolta LIIKE 1 & 2
https://www.facebook.com/share/v/17PEnyXR7S/

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

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SNATCH
2×3@barbell, 1@up to 85-90% or 5 kilos below the starting weight, rest btw sets 2min

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

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CLEAN + SPLIT JERK
1+1@up to 80-85% or 10 kilos below the starting weight, jerk-%, rest btw sets 2min

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BOX JUMP
3×5, rest btw sets 2min

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FRONT SQUAT
3@up to the weight at the start of the jerks, rest btw sets 2-3min

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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

5+5× weight WINDMILL
10× weight REAR DELT FLY
10× weight BACK EXTENSION

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video: REAR DELT FLY 0:24

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KEHONHUOLTOA!

60 Minutes, In Teams of 3:
Row + Assault Bike OR Ski Erg
Accumulate calories on both machines
2 Members Work, 1 Rests
Rotate every minute

-handstand basics, ring muscle up & progressions
-gymnastics holds: handstand hold

Do some overall mobility and activation as you like.

Metcon
1-2h zone 1-2 alueen liikkumista maastossa kävelyn/sauvakävelyn/maastopyöräilyn kautta.
TAI
Padelin/tenniksen pelausta/uintia/futiksen pelailua/frisbee golffia jotain mikä on sulle rentoa ja akkuja lataavaa puuhaa.

Jotain mukavaa puuhaa mitä tekee mieli tehdä mutta niin et se palvelisi fressiä olotilaa maanantaina aloittaa taas kovempien
treenien tekemiset!

MODERATE WEEK 11/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15× + 5×/side
PLATE BRIDGE PRESS & PULLOVERS + PLATE REVERSE LUNGE WITH TWIST *bridge press...= nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista, *lunge twistillä - kierrä vartaloa etumaisen jalan puolelle

3×/side + 3×/side + 3×/side + 5×
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT to REVERSE PLANK KNEES

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
20× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PLATE REVERSE LUNGE WITH TWIST

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/

video: HIP LIFT to REVERSE PLANK KNEES - videolta LIIKE 1
https://www.facebook.com/share/r/174BtNHkTz/

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

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SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest btw sets 2min

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CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest btw sets 2min

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BACK SQUAT
2@80%, 1@85% 1@90%, rest btw sets 3min

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SNATCH PULL
2@100%, 2×2@105%, sn-%, rest btw sets 2min

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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

10× HANGING KNEE RAISE w/ TWIST
10× weight REVERSE HYPER
8× weight 1-LEG GLUTE BRIDGE

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KEHONHUOLTOA!

For quality in 12 mins

Accumulate 10 rope climbs
After each rep complete 20 sec hollow hold

Rx+: legless ropeclimb

AMRAP 7

3 Deadlift 70/50kg
2-4-6-8-10..Ect.
Bar over burpees

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

5 @ 75-80% (2-3 RIR)
3 @ 82-85% (2 RIR)
1 @ 88-92% (1-2 RIR)
2 x 3 @ 75-80% (3-4 RIR)

– Perform each set within the prescribed percentage range