MODERATE WEEK 11/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side + 10×side
PLATE HALO CHOP + SIDE PLANK with SHOULDER EXTERNAL ROTATION

4×/side + 4× + 4×/side + 4×/side
CRAWL to KNEELING TWIST +
BACK TAPS to KNEELING PLANK TAPS +
BIRD DOG to DOWNDOG +
SIDE STEP KNEELING

10-20m LONG STEP WALKING LUNGE

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

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video: PLATE HALO CHOP

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

video: 4 MOVEMENTS: 1. crawl to kneeling....+ 2.
https://www.facebook.com/share/r/1EqeX6DD3u/

video: LONG STEP WALKING LUNGE

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

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SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% -> up to the starting weight, rest btw sets 2-3min

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

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CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95%, -> up to the starting weight, jerk-%, rest btw sets 2-3min

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CLEAN PULL
2@100%, 2×2@105%, jerk-%, 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

10-15×/side TWISTING SIT UP *jalat voi olla telakoituna, kuormalla tai ilman
BACK EXTENSION HOLD
8× DB PULLOVER

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video: TWISTING SIT UP

video: DB PULLOVER

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KEHONHUOLTOA!

3 Sets:
:30 Single Arm Plank L+R
10 Standing Landmine Twist (2=1)

HS Balance Drills:

3 sets:
Max Headstand Hold
- Goal 30-60sec
- Rest as needed
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3 sets:
5 Headstand Leg Lifts
- In straddle and pike (toes touch the ground, then full extension)
- Rest as needed
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3 sets of:
- Handstand w/ forearms against 50cm box, facing the box
- Try to stay as straight as possible and balance w/ your palms and fingers
- max hold. Stand as long as possible!!!

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

Build to heavy 5 (H5) @ RPE 8.5-9 (1-1.5 RIR, 83-86%)
+
2 x 5 @ 80-85%H5 (3 RIR)
1 x 5+ @ same weight (1 RIR)

3min ON, 1.30min OFF x5

as amrap:
3 bmu / 5 ctb / pull ups
3-6 (strict) hspu / pike push ups
25 DU/ 40 SU

Jatka amrappia aina siitä mihin jäit

A) Gymnastics skill
On the minute for 12min (40s on / 20s off)
1. 1 toes to bar + 1 pull-up
2. 20s pistol squat (R) + 20s pistol squat (L)
3. Rest

B) Partner "Andi"
For time
100 hang power snatch
100 push press
100 sumo deadlift high-pull
100 front squat

RX-plus: 50/35 RX: 42,5/30 Scaled: 35/25

Band-pull-aparts 3x20
Kiertäjät kyljellään 3x20 / puoli
Vatsarutistus 3x20 (jalat penkillä, 90asteen polvikulma)

Kyykky 3x3x70%

Penkki 3x3x70%

Maastaveto 3x3x70%

A) Bench press (Week 2/8)
5@72%
3@82%
1@92%
then
5x4@75%

B) Superset (RPE 7-8+)
3 sets
6/6 Single leg RDL
12 Heel elevated goblet squat

C) Accessory/finisher
3 sets
12 Dumbbell lateral raise
20 Band pull apart
1:00 Plank

2 sets:
3 x 1min ON / 30sec OFF:
10 Burpee Line Jumps + max HS Walk

• Rest 3min btw sets
• Score: total distance

3 rounds for time
21/18 Calorie Row
15 Hang Power Cleans @50/35kg
12 Push Jerk @50/35kg
9 Burpee Box Jumps w. step down @60/50cm

Timecap 16:00