LÄMMITTELY
2 kierrosta - 45s./liike
1. Jefferson curl leveässä asennossa
2. Lp nosto suorilla käsillä (+jalan nosto)
3. Simpukka vk oik.
4. Simpukka vk vas.
5. Lonkan sisäkierto päinmakuulla oik.
6. Lonkan sisäkierto päinmakuulla vas.
7. Lapapunnerrus

VOIMA AMRAP 20min
10 x sumokyykky steppereillä
10 x punnerrus tankoa vasten
8 + 8 gorillasoutu
8 + 8 lastausliike kp/kk
8 x abmat vatsat (pallon kanssa)

30min Emom
1) Raaka Hspu
2) Raaka leuka

Week 11/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Dumbbell weights in the comments.

Front Squat
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM

Squats

A) Back Squat

• 5x5 @70%

*rest 2-3min between

B) Pause Back Squat

• 3x4 @70%

*1sec @bottom
*2-3min rest

Snatch

A) E90SEC Untill Days Technical Heavy:

• 40 DU
• 1 Snatch (power or squat)

*lainattu @nst training

B) Snatch Pull

• 3x1

@110-120%

Accessories

4 Rounds:

• 10/10 DB Bent Over Row
• 10-15 Lu Raise
• 10-15 Floor Press

*rest as needed

Pause split jerk + Split jerk

7-10 x 1+1 @ 65+%1RM jerk, go every 1:15-1:30

– Start @ 65%1RM jerk and only increase weight IF you’re moving well (pause split jerk will limit the load, on purpose, in this complex)
– Review the video for correct pause split jerk
– Pause for 2-sec at the bottom of the dip on the pause split jerk
– Pause split jerk before regular split jerk reinforces good position and balance on the dip, as well as powerful drive to full extension.

Kapea penkki 5x10x50-60%
-stopit
-joka sarjan jälkeen Vipunostot taakse x20

Pystysoutu käsipainoilla 3x10/10
-vuorotahtiin

Ojentajat kumpparilla/taljassa 3x15-20
Hauiskääntö tangolla 3x15-20
-superina

Partner wod

AMRAP 5 Minutes
12/10 cal Machine -P1
40m Farmer Carry @2x24/16kg -P2

• P1 starts with machine, P2 with the carry, when both finishes they switch
• same flow continues for the following AMRAP's

Rx+: 32/24kg

2' Rest

AMRAP 5 Minutes
10 Dual DB Floor Press @2x15/10kg -P1
12 Sit-up - P2

Rx+: @2x22,5/15kg, Anchored Sit-up@15/10kg

2' Rest

AMRAP 5 Minutes
12 USA Swing @16/12kg -P1
8 Box Jump Over@50/60cm -P2

Rx+: @24/16kg

2' Rest

AMRAP 5 Minutes
12 Goblet Squat @16/12kg -P1
10 Plate G2OH @15/10kg -P2

Rx+: @24/16kg, 20/15kg

2' Rest

AMRAP 5 Minutes
10 Wall Ball @6/4kg -P1
8 Burpee Over Line -P2

Rx+: @9/6kg

Squats

A) Back Squat

• 5x5 @75%

*3min rest between sets

B) Tempo Back Squat

• 3x5 @65%

*3sec alas, 1s pohjalla
*3min rest between sets

Lifting Metcon

For Time:

10-8-6-4-2 C&J
-200m Run between every set

10 @50%
8 @60%
6 @70%
4 @80%
2 @90%

Accessories

A) Core EMOM 8 (40s on/20s Off)

1: Strict T2B
2: Abmat Situp
3: Plank
4: Abmat Situp

B) 3-4 Rounds For Quality:

• 10/10 KB Leg Raise (boksin päältä)
• 45-60s Chinese Plank
• 15/15 Weighted Calf Raise

Block power snatch + Block snatch

4 to 6 x 3+1 @ 60+%1RM snatch, go every 1:30-2:00

– Start counting your sets @ 60%1RM snatch and then build up if moving well.
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).