A)
Back squat
In every 1’45” x 7 rounds
1x3 @82,5%
1x2@87,5%
2x1@90%
2x3@77,5%
1x5@72,5%

B )
3 sets
8-10 parallette push up
8 supinated tempo inverted row @32x1

C)
2-3 sets
14 alt. DB biceps curl
15 barbell skull crusher

MODERATE-MAXIMAL WEEK 18/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side DEADMAN TO BARBARIAN with Goblet CURTSY SQUAT *plate/kb/db - tee ensin deadman to barbarian ja kun kuorma siirtyy takaisin "goblet" pitoon tee sivuaskelkyykky yhdelle puolen, tee taas deadman to barb.. ja tee toiselle puolen sivuaskelkyykky jne..

10+10× DB's / plate RAINBOW RAISE *tee molemmat suunnat, mutta suunta kerrallaan (alhaalta edestä ylös ja sivulle alas sekä sivu kautta eteen alas)

10+10×/side ADDUCTOR ROCK BACK with T-SPINE ROTATION *tee ensin "keinutukset taakse" x-toistomäärä ja sen jälkeen kierrot

5-8× PLANK SHOULDER TAPS to PUSH UP *korkeassa lankussa "shoulder tap" molemmat puolet ja tämän jälkeen etunojapunnerrus

8×/side ALT SPLIT STANCE PLATE HALO + CHOP

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video: Deadman To Barbarian

video: Goblet Curtsy Squat

video: Db Rainbow Raise

video: Adductor Rock Back with T-Spine Rotation

video: Plank Shoulder Taps to Push up
https://www.instagram.com/reel/DKAiW2BvUxm/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Split Stance Plate Halo + Chop

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest 2min

SNATCH
2×3@barbell, 3×1@50%, rest 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest 2min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest 2min

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FRONT SQUAT
3×3@80%, rest 2min

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SNATCH PULL *use straps
3×1@85%, sn-%, rest 2-3min

Pressing snatch balance + tempo overhead squat*

4 to 5 x 3 + 1 @ RPE 8-9, go every 2:00

• Move at the slowest tempo you can handle on the overhead squat

Back squat
- 1 rep. Build to heavy
Front squat
- 1 rep pause rebound. Build to heavy

-Behind the neck snatch grip pushpress
-Build heavy 2

** Back squat**, Rest 3:00-4:00 between sets

6 @ 74-78%
2 x 4 @ 82-86%
2 @ 86-90%

Snatch

4 x 2 @ 75+%, go every 1:30-2:00

Segment snatch + snatch

3 x 1+1 @ 70+%, go every 1:30-2:00

Gymnastics

Warm up
10min

Gymnastics for quality
20min
WOD skills practice

Gymnastics WOD
EMOM 18min

10 alt. Pistol squats
3+3 heavy single KB snatch
6+6m single OH KB walking

KB @24/32kg

Scale as needed

AMRAP 14

Row 250m / Bike 500m
2-4-6-8-10...etc.
Strict Pull-Ups
Push-Ups
Ar Squats