A) Bench press (Week 4/8)
5@70%
3@80%
1@90%
then
3x3@70%

B) Superset (RPE 7-8+)
3 sets
6 Tempo RDL (3131 tempo)
10 Tempo double kettlebell front rack squat (31X1 tempo)

C) 3 sets
3 Dragon flag (or 6-8 strict toes to bar)
:30/:30 side plank

4 Intervals, each for time, go every 7:00

60/45 (cal) Row
20 DB walking lunges @ 2 x 22.5/15kg
10 Handstand push-ups*

• Your choice: Wall-facing, deficit (3.5/2″), strict or kipping

Feel. These are intended as fast, hard intervals that you can repeat for 4 rounds. Your pacing should be a max sustainable effort for around 4:00-5:00 of work, which means only 2:00-3:00 rest between. Pick a tough but sustainable pace on the rower that you can maintain and still get right to work on the lunges.
Aim to keep the lunges unbroken each round before moving to the handstand push-ups. Choose an option for the handstand push-ups that is sufficiently challenging, but that still allows you to complete the work in 1-2 sets with only a short rest between the sets (if needed).
Choose from the movement options below if you don’t feel you are able to get sufficient rest to repeat your intensity.

4x5min Rounds
15 Double KB power Clean and jerk (24/16)
15 Front Squats (24/16)

Max effort 15m(=1 rep) Shuttle sprints (7.5m one way)

*There is no rest, once the clock hits the next 5 mins you start the next round.



Voima
E3MOM, 4 rounds
strict pull up x3-6
-kuminauha/matala tanko

WOD
PariWOD: You go, I go
Amrap 16min
16 WB ground to overhead
16 wall ball
16 sit up w/wall ball (face to face)
Ergo 16cal

Split Clean
E60-90sec x 9-12
You can alternate legs on each
rep if wanted. Go by feel with the
loadings.
RPE 3 to 4+

-diffrent technique practice

For time:

21cal ski
21 box jump overs (high box) @75/60cm
15cal ski
15 burpee pull ups / burpee to target
9cal ski
9 bmu / devils press @2x22.5/15kg

60 cal row
50 RKBS @24 kg
40 db snatch 22,5/15kg
30 sit ups
20 push ups
10 up&down

HEAVY WEEK 3/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BAND FACE PULL

10× GORILLA SQUATS *wide stance

10× GORILLA SQUAT "JUMP" *kyykkää toinen käsi selän takana ja toinen edessä koskettaen lattiaa, nouse ylös kevyesti hypäten käyttäen jalkaterät vierekkäin, vaihda samalla käsien paikat toisin päin

5+5× GLADIATOR ALTERNATING DIG DEADLIFT *DB/PLATE - pidä kuorma kokoajan käsissä ja käytät ristikkäisen jalkaterän edessä koskettaen lattiaa

5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: GORILLA SQUATS

video: GLADIATOR ALTERNATING DIG DEADLIFT

video: HIP OILING - 3 MOVEMENTS

video: CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH PULL from ABOVE KNEE + SNATCH from ABOVE KNEE *use straps
2×2× 1+1@barbell, 1+1@up to 67-71%, sn-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from POWER POSITION +
BLOCK POWER CLEAN from POWER POSITION + PUSH PRESS + PAUSE SPLIT JERK *3 sec pause in the split, split jerk to the other side on the next set
2× 1+2+2+1@barbell, 1+1+1+1@up to 64-70%, jerk-%, rest btw sets 2min

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BACK SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, rest btw sets 2-3min

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RDL + BENCH PRESS *rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides
3-4× 5+5@RPE9, 1 reps left, rest btw sets 2min

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video: RDL sn-grip

video: BENCH PRESS

EMOM8:
a) 6-15 WB
b) 6-15 power clean

Tavoite: työskentele 20-40s / kierros.