LÄMMITTELYÄ

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Maastavetoa
3 & 4) 5-10 Etukyykkyä
5 & 6) 4-6 Tall clean
7 & 8) 4-6 Saksiin työntöä
9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

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RINNALLEVETO & TYÖNTÖ

Rinnalleveto + Työntö,

5 x (1+2, raskas)
Nosta 2:00 min välein

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TEMPAUS

Tempaus,
5 x 2 (raskas)
Nosta 2:00 min välein

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BONUS
Takakyykky,
3 x 2 (raskas, 90-94%)

Kiertoharjoitus,
3 Kierrosta
12 Askelkyykkyä tanko niskassa
6-10 Tiukkaa leuanvetoa / ylätaljaa
6-10 Kapean otteen penkkipunnerrusta
12 Vipunostoa takaolkapäille
:30-60s Selänojennuspito lisäpainolla
:30s-:60s lepo liikkeiden välissä.

Tunne viileä ruohikko varpaissa
Haista metsän ja pellon tuoksu
Anna kesätuulen helliä hiuksia
Unohda turha kiire ja juoksu.
Hyvää Juhannuksen aikaa -
muista tehdä monta taikaa!

Partner workout

In 15 mins complete :
80/65 machine cals
then in remaining time AMRAP of : (relay style)
6 dual dumbell Cl and jerk
8 dumbell squats
10 alt. renegade row

3 mins REST

In 15 mins complete :
80/65 machine cals
then in remaining time AMRAP of : (relay style)
6 target burpee
8 push up on DBs
10 DB deadlifts

"Murph"

For time :

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats

1 Mile Run

For Time :

1 Mile Run
10 Rounds :
10 Pull-ups
20 Push-ups
30 Air Squats

1 Mile Run

For Time :

1 Mile Run
20 Rounds :
5 Pull-ups
10 Push-ups
15 Air Squats

1 Mile Run

For Time :

1 Mile Run
33 rounds
3 pull-ups
6 push-ups
9 air squats
into
1 Pull-up
2 Push-up
3 Air Squat
1 Mile Run

2× 1+3+1@barbell, 1+3+1@up to 71-73%, jerk-%, rest btw sets 2min

2× 1+4@barbell, 1+4@up to 73-75%, sn-%, rest btw sets 2min

MODERATE-HEAVY WEEK 10/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10× + 3-5×/side
BANDED ANGEL +
DEADBUG with STRAIGHT ARM HOLDS puske kuormaa kohti kattoa ja vapaa käsi voi olla jalkojen liikkeessä mukana + SHOULDER DB FRONT RAISE with slow ECCENTRIC +
SIDE HIGH PLANK ROTATION & HIP RAISE *or elbow plank

3×/side + 3×/side + 20× + 10×/side + 3×/side +3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
HALF ROLL TO COMBAT STANCE +
STANDING PANCAKE +
ELEPHANT WALKS +
SHOULDER EXTENSION to CROSS CRUNCH +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: BANDED ANGEL

video: DEADBUG with STRAIGHT ARM HOLDS
https://www.tiktok.com/@anthonyvidetto_dpt/video/7251703081447099694

video: SHOULDER DB FRONT RAISE with slow ECCENTRIC

video: SIDE HIGH PLANK ROTATION

video: SIDE HIGH PLANK HIP RAISE

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kuvat liikkeistä

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video: HALF ROLL TO COMBAT STANCE 1:03

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

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SHOULDER PRESS with SLOW ECCENTRICS *3-6 seconds slow eccentric, *each rep starts from the shoulders - no Touch & Go
3@barbell, 3×3@up to moderate heavy weight, rest btw sets 3-5min

...jatka edellisestä kuormasta nousua pystypunnerruksen päivän 5 toiston maksimiin - jätä 1 toiston vara.

SHOULDER PRESS *each rep starts from the shoulders - no Touch & Go
3@up to the maximal weight of the day - nearly 3RM - NO FAILURE - 1 reps in reverse! rest btw sets 3-5min

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SNATCH PUSH PRESS + OHS + SNATCH BALANCE + SNATCH PANDA PULL + SNATCH
2×2× 1+1+1+2+1@barbell, rest btw sets 2min

SNATCH + OHS
2× 1+4@barbell, 1+4@up to 73-75%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + CLEAN PANDA PULL + CLEAN + POWER JERK
2×2× 1+1+2+1+1@barbell, rest btw sets 2min

CLEAN + FRONT SQUAT + POWER JERK
2× 1+3+1@barbell, 1+3+1@up to 71-73%, jerk-%, rest btw sets 2min

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video: (chinese) snatch panda pull

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

SET 1: 10 reps, rest 45sec, SET 2 & 3: 8 & 6 reps, rest 60sec

10× + 8× + 6× DB BENCH PRESS

10× + 8× + 6× LAT PULLDOWN *wide grip

5+5× + 4+4× + 3+3× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

10× + 8× + 6× DB ZOTTMAN CURL

10× + 8× + 6× DB SKULL CRUSHERS

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 45 seconds, SET 2 rest 60 seconds

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video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: DB SKULL CRUSHERS 0:45

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KEHONHUOLTOA!

Front squat

Paused front squat – Build to heavy 3 (H3) @ RPE 7 (77-83%, 3 RIR)

Front Squat 3 x 3 RPE 6-7 (78-82%, 3-4 RIR), rest 3:00 between sets

Build to a heavy 3 (H3) Paused front squat @ RPE 7 (around 77-83%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
Once you’ve hit the H3 set, you have 3 back-off sets of 3 reps of front squats (no pause) @ 78-82%1RM (not H3)

For Time

Round 1:
30 calorie Assault Air Bike
24 Lunges
18 Push-Ups
12 Front Squat (185/135 lb)

Round 2:
25 calorie Assault Air Bike
20 Lunges
15 Push-Ups
10 Front Squat (185/135 lb)

Round 3:
20 calorie Assault Air Bike
16 Lunges
12 Push-Ups
8 Front Squat (185/135 lb)

Round 4:
15 calorie Assault Air Bike
12 Lunges
9 Push-Ups
6 Front Squat (185/135 lb)

Round 5:
10 calorie Assault Air Bike
8 Lunges
6 Push-Ups
4 Front Squat (185/135 lb)

Round 6:
5 calorie Assault Air Bike
4 Lunges
3 Push-Ups
2 Front Squat (185/135 lb)

E3MOM x5
12 DBL DB/KB floor press
9 deficit pushups