A)
Practice bottom up turkish get up (12-13 mins)
- use light weight

B)
EMOM 15 mins
1: 3 single arm ‘Curtis P’ each side
2: 5 burpees + 10 sit ups + 15 air squats
3: rest

Rx: 24/16 kg

*1 rep of ‘Curtis P’ = 1 clean + 1/1 lunge + 1 push press

C) 3 sets
20 quadruped pull through

MODERATE WEEK 5/9

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WARM UP sama saliohjelman kanssa

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SNATCH BALANCE + OHS
3[1+2]@90% sn-%, rest between sets 2min

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MUSCLE SNATCH + SNATCH
1x2[2+2]@barbell, 2+2@up to 50% sn-%, rest between sets 2min

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SNATCH
3-4x2@up to 71-76%, rest between sets 2min

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CLEAN + JERK
3-4[1+1]@up to 70-74% jerk-%, rest between sets 2min

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FLOATING SNATCH PULL *full foot
3x3@100% sn-%, rest between sets 2min

muutoin veto tehdään kuin videolla, mutta ei nousta päkiälle asti *full foot/flat foot, paina jalkaa lattiaan
video:

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DEFICIT CLEAN PULL *full foot
2-3x3@95% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä - TEE PERÄJÄLKEEN, HYPPYJÄ KIERROS VÄHEMMIN

3 rounds:

8-10 BACK EXTENSION / REVERSE HYPER
12 ROLL ABS

2 rounds:
10-12 BOX JUMP

Rest as needed

1-2 lähestymissarjaa.
Lepää sarjojen välissä 45-60s.

1x2000m row
2x1000m row

2000m= pk2, first 1000m = vk1, last set vk1-vk2) (rest= very easy biking, damper 1)

rest 3min between sets

3-4 sets:
6 Strict Pullups (weighted if possible)
12 DB Spider Curls
- Rest 90-120sec btw sets

3-4 sets:
10 Double DB Standing Bent Over Row
10 Cable Lat Pulldowns – Neutral Close Grip
- Rest 90-120sec btw sets

Every 2min x 5:
5 HSPU + 5m HS-walk

3 rounds for quality:
8/8 1-Legged DB RDL
10 Strict Hanging Leg Raise
10 KBS (RU)
1min Plank
20+20m KB Filly Carry
1min Sorenson Hold
- Rest as needed

5 sets of Deadlift
1 @90%
- Rest 35-45sec
5 @65%
- Rest 3min

Voima
E3MOM, 4rds, As super set
Goblet squat 6-8
KB Side bending 6+6

WOD
3 rounds for time:
200-m ergo
21 KB Swings
12 ring row