A,
2 Banded Deadlifts, pick load

Every 1 min for 10 mins.

Use 40-45% of 1RM Deadlift.

B,
2 Banded Bench Press, pick load

Every 1 min for 10 mins.
Use 45-50% of 1RM Bench Press.

C,
4 rounds for quality of:
5 Strict Toes-to-bars
10 L/10 R Lateral Med Ball Toss, pick load
15 Barbell Good Mornings, pick load

A,
2 rounds for quality of:
Jog, 400 m
10 Deadlifts, 61/43kg
15 Ring Push-ups
20 Ring Rows
Jog, 400 m
10 Back Squats, 61/43kg
15 Alternating Wall Planks
20 Plate Ground-to-Overheads,20/15kg
Jog, 400 m
10 Push Press, 43/30kg
10 Ring Dips
10 Strict Pull-ups

Ring Dips / Box Dips

Strict Pull-ups- 7-10 reps

Complete at RPE 6-7/10.

B,
3 rounds for quality of:
10 Band Pull Aparts
10 Band Front Raises
10 Banded Behind-the-Neck Press
10 Scap Push-ups

MODERATE WEEK 9/14

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× + 10×/side + 10×/side & 10×/side STANDING BAND PULL APART + STANDING BAND FRONT RAISE + STANDING BAND LATERAL RAISE + QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

10×/side + 5×/side + 5×/side + 5×/side + 5×/side HALF KNEELING ADDUCTOR STRECTH + THORACIC ROTATION REACH UNDER with light weight & LEG LIFT BACK AND SIDE + HIGH PLANK ROTATION & REACH + LONG STRAIGHT LEG LUNGE FORWARD BEND with THORACIC ROTATION + COSSACK SQUAT / SIDE SQUAT nelinkontin toinen jalka sivulla suorana – 10× työnnä hyvällä lapatuella takapuolta taakse, niin ettei lantio kallistu. 5× kierrä suoranjalan puoleinen käsi suorana kohti kattoa katseella seuraten, pujota sama käsi kainalon alta rintarankaa kiertäen otsa lattiaan, kun palaat kainalon alta ylös lähde samalla nostamaan suorana olevaa jalkaa taakse vieden suora käsi etuyläviistoon, tuo jalkaa ilmassa eteen sivulle samalla suoran käden ja kyljen kierto takayläviistoon - katse seuraa kättä, palauta liike lähtöasentoon. 5× korkeasta lankusta lähde kiertämään jalkaa taakse sivulle samalla käden irrotessa lattiasta käännä kylki kohti kattoa, käsi suorana pidennä kylkeä. Nouse seisomaan ota pitkä askel eteen jätä etummainen jalka suoraksi ja taivuta vartalo eteen kädet lattiaan ja lähde kiertämään rankaa etumaisen jalan puolelle, samalla käden noustessa läheltä vartaloa kohti kattoa 5×. Tee cossack kyykky tai sivukyykky äskeisen liikkeen etumaiselle jalalle 5×. Toista sama liikepatteri toiselle puolen.

10×/side + 10×/side + 5× + 5× + 5× + 5× + 5-8× BANDED SIDE PLANK CLAMSHELL + QUADRUPED BANDED HIP INTERNAL ROTATION + HIP ROLL GLUTE BRIDGE kuminauha nilkoissa, hidas rullaus nikama nikamanikamalta + HAMSTRING STRECTH + ADDUCTOR STRECTH + ROLLING BACK + YOGA BOAT POSE

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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kuvat liikkeistä

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video: ADDUCTOR STRETCH + THORACIC ROTATION

video: BANDED SIDE PLANK CLAMSHELL

video: QUADRUPED BANDED HIP INTERNAL ROTATION

video: HIP ROLL GLUTE BRIDGE

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TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE *high pull - elbows up, *high pull & tall - flat footed
2× 3+5+3@barbell, rest btw sets 1min

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SNATCH SHOULDER PRESS
5@barbell, 3×1@RPE10, 0-1 reps in reserve *target 63-65+%, muscle sn-%, rest btw sets 2-3min

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SNATCH HIGH PULL + MUSCLE SNATCH + SNATCH BALANCE *high pull flat footed
2× 1+2+1@barbell, 1+2+1@up to 58-62%, rest btw sets 2min

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TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + POWER JERK + PAUSE SPLIT JERK *high pull - elbows up, *high pull & tall - flat footed, *pause 2-3 seconds in the dip bottom position, *split jerk to the other side on the next set
2× 3+5+3+3@barbell, rest btw sets 1min

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CLEAN + POWER JERK + SPLIT JERK *2 split jerk, split both side 1+1
2× 1+1+2@barbell, 1+1+2@up to 67-72%, jerk-%, rest btw sets 2min

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video: TALL SNATCH HIGH PULL

video: TALL MUSCLE SNATCH

video: PRESSING SNATCH BALANCE

video: TALL CLEAN HIGH PULL

video: TALL MUSCLE CLEAN

video: PAUSE SPLIT JERK

video: SNATCH SHOULDER PRESS *aka SNATCH PRESS / KLOKOV PRESS

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db fly -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

SET 1: 10 reps, rest 45sec, SET 2: 8 reps, rest 60sec, SET 3: 6 reps, rest 60sec

10 + 8 + 6× DB FLY

10 + 8 + 6× LAT PULLDOWN *wide grip

5+5 + 4+4 + 3+3× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

10 + 8 + 6× DB ZOTTMAN CURL

10 + 8 + 6× TRICPES PUSHDOWN *cable/banded

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 & 2 rest 60 seconds

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video: DB FLY 1:44

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: TRICPES PUSHDOWN

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KEHONHUOLTOA!

A,
For quality:
3x 6 L/6 R Eccentric Cossack Squats, pick load
Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins
3x 6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
3x 5 Double Kettlebell Front Rack Box Squats, pick load
3x 5 Eccentric Dumbbell Roll Backs, pick load
3x 6 L/6 R Side Plank Reach Throughs
3x 5 Tempo Dumbbell Floor Press, pick load
50 Plank Shoulder Taps

Eccentric Cossack Squats- 5 sec lowering and regular return

Eccentric Bulgarian Split Squat + Rock Backs- 5 sec lowering and regular return

Double Kettlebell Front Rack Box Squats- 3 sec down and 3 sec up

Eccentric Dumbbell Roll Backs- 5 sec lowering and regular return

Tempo Dumbbell Floor Press- 3 sec down and 3 sec up

Plank Shoulder Taps- accumulate the reps

B,
Every 3 mins x 10 sets
15 cal row
12 cal ski
9 cal echo bike

WARM UP
15-20min easy pace bike

Then:
E3MOM 3-5 rounds
1) run
2) row
3) bike
4) echo/ or ski

COOL DOWN
10-20min easy pace bike
(Steady pace / ave hr zone 2)

1. Power snatch + Hang power snatch 1+2. 10 sets every 90 seconds.
2. Pause overhead squat 6 x 2 climbing.

3 min ON/ 90 sec OFF x 8 sets

5 Single KB Burpee Deadlift @24/16kg
5 Single Kb squat clean
10 KB USA swing
20 double under / 40 single under

Goal : hard effort in every 3 min

RestDay!

4 rounds @ steady pace

12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

Strength:
4 sets:
Deficit Reverse Lunge Steps x 6 / leg @40% of your max Back Squat
Reverse Nordic Curls 6-8 reps

B, 3 sets:
Box Reverse Hip Extension x 15
Banded Side Step 20m/ leg

C, WOD:
5 Rounds For Time :“Super Leg”
20 Air Squat
20 Alt. Lunges
20 Alt. Split Squat
10 Jump Squat
TC’ 15 mins