Back squat, Rest 3:00 between work sets

Build to heavy 3 (H3) @ RPE 8 (86-90%)
+
2-3 x 3 @ 85-90%H3

4 rm maksimi

30 min

• 1 Min erg
• 10 alt clean and jerk 1x17.5kg db (from floor)

MODERATE-HEAVY WEEK 7/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× + 5×/side + 10× ELBOW SIDE PLANK HIP RAISE *left side + HIGH PLANK SHOULDER TAP + ELBOW SIDE PLANK HIP RAISE *right side

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

5×/side Plate 90/90 ARMBAR with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

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video: Elbow Side Plank Hip Raises

video: High Plank Shoulder Taps

video: 90/90 ArmBar

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TALL MUSCLE CLEAN + FRONT SQUAT + TALL POWER CLEAN + TALL CLEAN + SPLIT JERK *tall=päkiältä, split both side 1+1
2-3× 2+1+2+2+2@barbell-light weight, rest 2min

MUSLE CLEAN
2×3@barbell, 1@find your 1RM of the day! rest 2-3min

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CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2× 3+1+1@barbell, 2× 1+1+1@50%, jerk-%, rest 2min *hip = tangon kontakti korkeus

POWER CLEAN
2×3@barbell, 1@find your 1RM of the day!, rest 2-3min

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FRONT SQUAT
1@up to 80-85%, 2×1@85-90%, fs-%, rest 2-3min

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CLEAN PULL *use straps
2×2@85%, cl dl-%, rest 2-3min

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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

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10×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

10× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

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10×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

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20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

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video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation

30min
Juoksu 150m
Wb 5,9,12kg 15x
Leuka 10x
Box over burpee 15x
Säkki rive/kyykky 35,48kg x3

15min erg
Warm up: 8 x 30s on / 25s off
1. Front squat(1s pause bottom)
2. Good morning
3. Front rack reverse lunge
4. Hang to OH
5. Slow pull squat clean
6. Thruster
7. Clean pull under
8. Split jerk(1s pause catch)

8 x e45s - easy to moderate
4 sets: 3 slow pull power clean
4 sets: 2 knee paused power clean

AMRAP 15: YGIG
30 hang power clean
50/35
20 t2b
/ leg raises
30 power jerk
2min bike

3 rounds
Erg 500m
12 burbee to plate
Erg 500m
100m farmers carry
Erg 500m
12 devils press

1rep max

1@up to 80-85%, 2×1@85-90%, fs-%, rest 2-3min

Seated Shoulder press 3x4

Partner workout
00:00-20:00
200 - 200m run
20-20 Sandbag squat @30/20kg
20-20 double under
20-20 HR push up
20-20 Alt. V-up

20:00-23:00
REST

23:00-33:00
EMOM10
odd: 10-12 Syncro burpee to plate
even: 5 DB Front rack Lunge + 5 DB Push press LEFT then 5+5 RIGHT @22,5/15kg