HEAVY WEEK 10/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

8-10× BRIDGE WITH PRESS TO PULLOVER

8-10× BURPEE to PLATE

5×/side GOOD MORNING HIP HINGE with BACK LUNGE *plate btn

5×/side SIDE / COSSACK SQUAT

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Bridge with press to pullover

video: Burpee To Plate

video: Good Morning Hip Hinge and Lunge

video: SIDE SQUAT / COSSACK SQUAT

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SNATCH HIGH PULL from BELOW KNEE + NINJA POWER SNATCH from BELOW KNEE + NINJA SNATCH from BELOW KNEE
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

NINJA POWER SNATCH + NINJA SNATCH *ninja = no feet/jump
2× 2+2@71-74% or 2+2@up to 71-74%, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@50%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, pp-%, rest 2-3min

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DEFICIT CLEAN PULL *use straps
3×5@80-85%, jerk-%, rest 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

20× BARBELL SIDE BEND

4-6+4-6× DUAL DB SEATED PRESS STICK POINT + DUAL DB SEATED PRESS *hands external rotation, without back support *aloita punnerrukset "kuolleesta" kulmasta ja tee määrätyt toistot ja jatka loppu koko liikeradalla

8-12× BACK EXTENSION with WEIGHT *kuorma niskassa

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video: BARBELL SIDE BEND

video: SEATED DB PRESS

video: BACK EXTENSION with WEIGHT

0:37

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KEHONHUOLTOA!

For Time
Run 1,6km
then
3 rounds
20 Wall balls
10 Push ups
then
Run 1,6km

Voima
E2MOM, 4rds
2xKB/DB Thruster 6-8

Metcon
3x2min amrap
10 Ring row
10 Goblet squat
Rest of time max reps
Devils press

LIGHT-MODERATE WEEK 1/4

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Do your own 10 min warm-up

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MUSCLE CLEAN from POWER POSITION + FRONT SQUAT + POWER CLEAN from POWER POSITION + CLEAN from POWER POSITION
2×2× 2+2+2+2+2@barbell, rest 2min

CLEAN from POWER POSITION
2×3@barbell, 3-5× 3@56-62%, jerk-%, rest 2min

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CONSENTRIC POWER JERK + SPLIT JERK rack/block, pause in dip position for 1-2 sec, split both side [1+1]
*Set a bar on jerk blocks that places it at the height it would be in the bottom of your normal jerk dip. Position yourself under the bar as you would be in the bottom of your dip and brace your trunk. From a dead stop, drive aggressively with the legs against the floor to complete a power/split jerk as you would otherwise.
2×2× 2+[1+1]@barbell, 3× 2+[1+1]@50%, jerk-%, rest 2min

SPLIT JERK split both side - aloita "huonommalle puolen"
3-4× 1+1@56-62%, jerk-%, rest 2min

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FRONT SQUAT + JERK DIP *tee työnnön "dippi" heti etukyykyn perään - yhtä nopea dipin allemeno kuin työnnössä - keskivartalon tuki
3-4× 5+3@70-80%, fs-% rest 3-4min

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FLOATING HALTING SNATCH DEADLIFT *use straps, holding for 2-3sec
3×6@55-60% sn dl-%, rest 2-3min

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video: Clean from Power Position
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Concentric Power Jerk

video: Concentric Split Jerk

video: Jerk Dip

video: Floating Halting Snatch Deadlift

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5min CORE TABATA 0:25 work, 0:05 rest, 2 rounds
1. MOUNTAIN CLIMBERS
2. SEATED KNEE TUCKS
3. BODY SAW
4. FLUTTER KICKS
5. RUSSIAN TWIST

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video: Mountain Climbers
https://www.instagram.com/reel/C_1XAmLA51q/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Seated Knee Tucks

video: Body Saw

video: Flutter Kicks

video: Russian Twist

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EXTRA 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!

2-3 rounds

10× ROLL ABS
10× BACK EXTENSION with WEIGHT + HOLD 10s last rep *kuorma yläselän päälle

Partner workout

3 sets
In 10 mins / Rest 2 mins
Buy in: (You go, I go)
21-15-9
Box jump @60/50cm
Kip HSPU/ Box HSPU/ regular push up

--Then--
AMRAP of:
Relay style of ( complete a full round then switch):
6 Double KB Snatch @16/12kg
6 Double KB Push press
6 Double KB Front squat
6 Shuttle run (6x10m)

10-minute EMOM

1) 1 – 3 Handstand walk pirouettes*
2) 5 – 10 Same leg pistols**

• If doing multiple pirouettes, do these in 5’ segments: pirouette in 1st segment, normal HSW in next, pirouette in next segment etc. ** Match number of reps/side = if you start with a set of 5 on the left leg, make sure to get 5 reps on the right leg before going back to left one (if time)

Pause front squat + Front squat

6 x 1+(1-2) @ 82+%, go every 2:30-3:00

High hang squat snatch 4x2

SKILL+STRENGTH

Toes-to-bar strength+progression

3 rounds for Quality
10 Banded PVC Lat Pull down
10 Seated Pike Leg Lifts
6 Kipping Swing
6 Kipping Knee/Leg Raise
90s Rest

WOD

AMRAP 10 Minutes
8 Single Arm Devil's Press @1x15/10kg
12 DB Box Step up
16 Abmat Sit-up

Rx+: DB@22,5/15kg, Plate sit-up @15/10kg

ACCESSORY

2x
12 Prone Y Raise
12 Banded Glute Bridge

Warm Up
3x40s easy + 20s moderate + 10s fast ski, rest 20sec bwn sets
then 2 rounds

2-3 wall walks + 3-5 a-push ups
3-5 strict chin ups into :10-20 sec chin over bar tuck/l-sit hold
10-20 band pull aparts/pass throughs etc

Strenght
As an supersets :
Bar MU + HSPU or c2b/pull up + hspu
Viikko 8
3x10+10 reps / 2x9+9 reps / 2x8+8reps and 1x7+7reps
rest as needed bwn sets

Metcon @75-85% effort
Osio 1 (0-10 min)
2 erää:
3 minuuttia juoksu
2 min aikana : aina alkavalta minuutilta 8-12 high box jump 60/75cm, loppuaika min huilia.
lepo 2 min ja siirry osioon 2 (10-12min)
Osio 2 (12-22 min)
2 erää:
3 minuuttia kevyt hiihto
2 min aikana : aina alkavalta minuutilta 8-12 db hang power clean&push press @17.5-22.5/25-32.5kg
lepo 2 min ja siirry osioon 3 (22-24 min)
Osio 3 (24-34 min)
2 erää:
3 minuuttia kevyt pyörä
2 min aikana : aina alkavalta minuutilta 8-12 db goblet hold box step ups , loppuaika min huilia.
lepo 2 min ja siirry osioon 4 (34-36 min)
Osio 4 (36-46min)
2 erää:
3 minuuttia kevyt soutu
2 min aikana : aina alkavalta minuutilta 16-24 ghd sit ups , loppuaika min huilia.