Warm Up

2 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
20 shoulder taps on push up plank
10 scapula pull ups
5+5 single arm kb power cleans (voi tehdä myös DB:llä)
5+5 single arm kb swings
5+5 single arm kb bottom up press
10 hollow rocks

Strenght

Shoulder Press 5x5
rest 2-2.5min bwn sets, build in weights @60-80%

Metcon
Every 2.5 min for 15 minutes (6sets)
10-12 box jumps
5-6 power cleans @moderate weight@50-70%

3x 3
*alt. leg
*increase the weight as you go
*2min rest

Ring row 4x10
* -rest 2min*

DELOAD-MODERATE WEEK 8/9

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WARM UP sama saliohjelman kanssa

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SHOULDER PRESS
3x1@working up to maximum, rest between sets 2min

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SNATCH
2x3@barbell, 2x2@up to 60%, rest between sets 2min

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CLEAN + JERK
2x2[1+1]@up to 60% jerk-%, rest between sets 2min

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DEFICIT SNATCH PULL *full foot
2x3@95% sn-%, rest between sets 2min

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FLOATING CLEAN PULL *full foot
2x3@100% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8-10 BACK EXTENSION
12 ROLL ABS

Rest as needed

Deadlift

1-2-3-4-3-2-1

Go Every 2:30

3 rounds
Single arm banded pull down 10+10
Mixed grip pull up 3-5+3-5
Bicep 90 hold 20-30sec

3 rounds
Banded RDL x 10
Arch hold + banded row x 10
Hip thrust x 10 + 20sec hold on top

Tabata: bicep curl on wall

Tabata: banded row & hold

A,
For time:
75 Double Unders
5 Thrusters@84/55kg
150 Double Unders
10 Thrusters@70/47kg
225 Double Unders
15 Thrusters@61/43kg

Compare to 2023.08.02.

Goal: Sub 12 min

B,
For quality:
5x 3 Box Jumps
5x 5 Clapping Push-ups

10min for quality:
5+5 kneeling windmill
20 mountain climber
20 1-Leg V-up
10 Heavy KBS
15+15 Sivutaivutukset (KB)
20 Superman/10 Back extension

Push press,
3x max reps @50% 1RM

8x every 75sec
Hip snatch+hang squat snatch (above knee)
Power or squat