MODERATE WEEK 4/10

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Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin - erilainen vatsaharjoite kuin viimeksi.

*jos tuntuu ettei keksi vaihtelua lämmittelyyn, niin alla muutamia linkkejä, joista variaatioita löytyy. Valitse 3-4 erilaista itsellesi sopivaa liikkuvuusharjoitetta, toistot 5-10×.

DYNAMIC WARM UP / HIP & SPINE MOBILITY:
https://www.instagram.com/p/DaxTX6QMQ9t/

https://www.instagram.com/p/DaIvRvoDCOB/?img_index=1

https://www.instagram.com/p/DaQePhKDiYD/?img_index=1

https://www.instagram.com/p/DaEV0bTCbL_/?img_index=2

https://www.instagram.com/p/DZuziPgN_QO/

https://www.instagram.com/p/Dax7rN5DLkE/?img_index=1

DYNAMIC WARM UP / UPPER BACK & CHEST & SHOULDER MOBILITY:
https://www.instagram.com/p/DZ-HwL_jEHk/?img_index=1

https://www.instagram.com/p/DX_7jIFDGLj/?img_index=1

https://www.instagram.com/p/DZSwsSNtXet/

https://www.instagram.com/p/DY4y7xStjAx/

https://www.instagram.com/p/DYpBaoou41K/

https://www.instagram.com/p/DXy4sQXRMhP/

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MUSCLE CLEAN + SHOULDER PRESS
3+3@barbell - up to 30% jerk-%, rest 2min

CLEAN HIGH PULL from ABOVE KNEE + POWER CLEAN from ABOVE KNEE + PUSH PRESS + SPLIT JERK
2× 1+2+2+1@barbell, 1+2+2+1@up to 55-60%, jerk-%, rest 2min

CLEAN + SPLIT JERK *tuplana eli tee heti perään toinen työsarja - työnnä saksiin molemmille puolin 1+1
3-4× 2× 2+2@60-65%, jerk-%, rest 2min

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BACK SQUAT + PENDLAY ROW *tee kulmasoutu toisella tangolla heti kyykyn perään sellaisella kuormalla, että liike säilyy puhtaana - tarketti rinta, polvet pehmeänä, selkä suorana - liike lähtee räjähtävästi lattiasta yläkropan voimalla, palauta jarruttaen
3× 3+8@65% bs-% + light-moderate weight, rest 3-4min

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DEFICIT SNATCH PULL *use straps
3×5@65-70% sn dl-%, rest 2-3min

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SUPINATED grip SHOULDER PRESS
2×10@barbell, rest 2min

HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@40%, 5@50%, 5@60% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of last 5 rep loads, rest 30s between sets

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video: Pendlay Row

video: Deficit / Riser Snatch Pull

video: Supinated Grip Shoulder Press

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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 - supersets

10-12× STRAIGHT SINGLE ARM BANDED LAT PULLDOWN

12-15× STANDING OH DB TRICEPS EXTENSION

30× SEATED KNEE TUCKS + TWIST both side *10+10+10

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video: Straight Single Arm Banded Lat Pulldown

video: Standing Overhead Dumbbell Tricep Extension

video: Seated Knee Tucks

video: Seated Knee Tucks Twist

Warm Up
Speed Ladder Drills for 5 minutes
straight to
3-5x4 jumping over hurdlers inside 5 minutes (tai 4 korkeaa tasajalka hyppyä kuvitteellisten aitojen yli) (ota pari eka hyppy kierrosta iisimmin)
then 2 rounds
5 romanian deadlift
5 hang muscle clean
5 front squats
5 tall cleans

Weightlifting
3x muscle clean + power clean + squat clean@35-50%
6x clean + hang clean@60-90%
rest 1.5-2.5 min bwn sets
3x2 push press + 2 split jerk@35-50%
6x1 push jerk + 1 split jerk@60-90%
rest 1.5-2.5 min bwn sets

Metcon (at 80-85% effort)
For time

25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
10 ring muscle ups / 15 bar mu / 20 c2b pull ups or pull ups+ 20 push ups)
25/20 calories air bike
20 c2b pull ups or pull ups
25/20 calories air bike
time target 12-15 minutes for this.

A)
Hang Power Snatch
Build up to heavy a double in 10 mins
--then--
Every 45" 5 sets : 1 Hang power snatch @90% of the heavy double!

B)
For 3 sets:
In 5 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
8 Power Snatches, 35/25 kg
35 Double Unders
Rest 2 mins between each set!

For Time
3 Rive
6 Box
9 Burbee
12 tangon yli hyppy

X5

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

H3 @ 2 RIR (82-89%)
+
1-2 x 6 @ 80-90%H3

– Build to a heavy set of 3 (H3) for the day in a 15-minute window, THEN do 1-2 back-off sets of 6 with 80-90% of that H3

Build heavy set of 5. About 70% of your 1RM

Deficit deadlift 2x4

• 3x3 pause back squats
• 3x1 back squat

1. 40-50 DU’s
2. 1-4 bMU/rmu
3. 6 Power Clean @40/60kg
4. 10 pull up/c2b
5. 10-15m Hs walk/ ramp
6. 8 Shoulder to overhead 40/60kg
7. 200m Run
8. Rest

Jerk dip + drive 3x3+3