Deadlift

1 x 3 @ 85%

Deficit Deadlift

3 x 6-8 @ 2 RIR (60+%1RM DL) , rest 2:00-3:00 between sets

– Do your first set @ or around 60%1RM deadlift, then build up if you can on the next set, while sticking to the RIR and tempo. Quality > load
– 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.

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!

MODERATE-LIGHT WEEK 5/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BARBELL TURTTLE SQUAT *käännä tanko niskan taakse - ei lepää hartioilla - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

10× DEADMAN TO BARBARIAN *KB/DB/PLATE

5+5× SINISTER PLANK *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×/side CRAB-TABLE POSE - BACK REACH

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

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video: BARBELL TURTTLE SQUAT

video: DEADMAN TO BARBARIAN

video: SINISTER PLANK

video: HIP OILING - 3 MOVEMENTS

video: CRAB-TABLE POSE - BACK REACH

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

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BLOCK SNATCH HIGH PULL from ABOVE KNEE +
BLOCK POWER SNATCH from ABOVE KNEE +
BLOCK SNATCH from ABOVE KNEE + SNATCH PUSH PRESS
2× 1+1+1+1@barbell, 3-4× 1+1+1+1@63-68%, sn-%, rest btw sets 2-3min

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CLEAN PULL + DIP CLEAN + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1+1+1+1@barbell, 3× 1+1+1+1+1@64-68%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, sn-%, rest btw sets 2min

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STRAIGHT LEG "LOW" BOX JUMP *vastaanotto suoralle jalalle, boxille pehmeällä äänellä
2-3×3, rest btw sets 2min

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video: DIP CLEAN

video: PRESSING SNATCH BALANCE

video: SNATCH BALANCE

video: STRAIGHT LEG "LOW" BOX JUMP

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