9 burpee box jump overs
12 kettlebell swings
15 cal row

Kiertäjät kyljellään 3x20 / käsi

Pystypunnerrus 5x10x50-60%
-pystärin maksimista
-joka sarjan jälkeen Vipunostot taakse x20

Seal Row 5x10

Conditioning
10:00 on / 1:00 off x 3 (easy peace):
1) SkiErg
2) BikeErg
3) RowErg

Core
EMOM 10 min:
1) 10 V sit-up
2) 40 sec plank
3) 40 sec side plank
4) 40 sec side plank (other)
5) 40 sec deadbug

3×6 Seated barbell overhead press

2 Rounds
5 Inchworms
4 Jefferson curls
3 Pike compression slides
+
2 rounds
5 Scapular pull-ups
8 Scapula push-ups
5 Arch hold push to hollow holds (3-5 sec in each position)

Our classic snatch warm-up:
3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3x10 db

2+1 hip snatch+hang snatch rpe 8
2+2 clean pull (pause at knee)+clean (pause at knee)
rpe 8
2+2 pause jerk dip+2 pause jerk rpe 7-8

5x 2 x quality

MODERATE-HEAVY WEEK 3/10

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Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin
*jos tuntuu ettei keksi vaihtelua lämmittelyyn, niin alla muutamia linkkejä, joista variaatioita löytyy. Valitse 3-4 erilaista itsellesi sopivaa liikkuvuusharjoitetta, toistot 5-10×.

DYNAMIC WARM UP / HIP & SPINE MOBILITY:
https://www.instagram.com/p/DaxTX6QMQ9t/

https://www.instagram.com/p/DaIvRvoDCOB/?img_index=1

https://www.instagram.com/p/DaQePhKDiYD/?img_index=1

https://www.instagram.com/p/DaEV0bTCbL_/?img_index=2

https://www.instagram.com/p/DZuziPgN_QO/

https://www.instagram.com/p/Dax7rN5DLkE/?img_index=1

DYNAMIC WARM UP / UPPER BACK & CHEST & SHOULDER MOBILITY:
https://www.instagram.com/p/DZ-HwL_jEHk/?img_index=1

https://www.instagram.com/p/DX_7jIFDGLj/?img_index=1

https://www.instagram.com/p/DZSwsSNtXet/

https://www.instagram.com/p/DY4y7xStjAx/

https://www.instagram.com/p/DYpBaoou41K/

https://www.instagram.com/p/DXy4sQXRMhP/

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MUSCLE SNATCH + SNATCH SHOULDER PRESS + SNATCH PUSH PRESS + OHS
2-3× 2+2+2+2@barbell, rest 1min

DIP SNATCH HIGH PULL + DIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
2× 1+2+2+1@barbell, 1+2+2+1@up to 65%, sn-%, rest 2min

SNATCH + POWER SNATCH
2-3× 2+1@68-72%, sn-%, rest 2min

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ZOMBIE SQUAT
5@barbell - 50% fs-%

FRONT SQUAT
3@up to 90%, rest 2-3min, then do

FRONT SQUAT + DB's FFE SPLIT SQUAT - superset
*FFE= Front Foot Elevated - aloita "huonomalla"

drop set 3-4× 3+5×/side@-10% that weight, rest 3-4min

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BACK SQUAT JUMP
4×3@25% bs-%, rest 2min

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video: Dip Snatch Pull - videolla ei ole High Pull -versiota - tee harjoitteessa high pullina

video: Zombie Squat

video: DB's FFE Split Squat

video: Back Squat Jump

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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!

2-3 rounds

5-8×/side BENCH ECCENTRIC LOAD HIP FLEXOR with hold 3s isometric pause

5-8×/side DB GOBLET COSSACK SQUAT

5-8×/side DB SINGLE LEG BRIDGE älä anna lantion karata "anterior pelvic tilt -asentoon, vaan ota alavatsan kautta jännite keskivartaloon (imu), jolloin lantio on enemmän "posterior pelvic tilt", tällöin liike menee helpommin pakaraan eikä luo alaselkään painetta.

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video: Bench Eccentric Load Hip Flexor with hold

video: DB Goblet Cossack Squat

video: DB Single Leg Bridge