Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

6 rounds: 30s On / 30s Off

1) row
2) wallball
3) c2bike
4) DU

Banded deadlift 3x12 reps

For time:

120 wall-ball shots
120-cal. row

20-lb. ball, 10-ft. target / 14-lb. ball, 9-ft. target

Time cap: 15 min.

MODERATE WEEK 7/10

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Do your own 10 min warm-up tai...
1-2 rounds:

5× I- Y-T-W-A Prone SHOULDER RAISES *light weight or without

10× + 10s hold /side SLOW BICYCLE ABS + BICYCLE HOLD with LOWER LEG RAISES tee ensin polkupyörävatsat hitaalla tempolla x-määrä ja tämän jälkeen molemmille puolin polkupyörävatsapidon (kyynärpää kiinni reidessä) aikana suoran jalannostot

5× PUSH UP to DOWNWARD DOG with SHOULDER TAP

5×/side + 10× OH SPLIT SQUAT + FRONT SQUAT *barbell

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video: I- Y-T-W-A Prone Shoulder Raises

videot:
SLOW BICYCLE ABS

BICYCLE HOLD with LOWER LEG RAISES
https://www.tiktok.com/@leapbyfc/video/7543762627185380639?is_from_webapp=1&sender_device=pc

video: Push Up to Downward Dog with Shoulder Tap *videolla hemmo tekee shoulder tapin samalle olkapäälle - tehdään me kosketus toiselle olkapäälle :)

video: Oh Split Squat

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CLEAN HIGH PULL + MUSCLE CLEAN + POWER CLEAN + CLEAN + SHOULDER PRESS + PUSH PRESS + POWER JERK
2×2× 1+1+1+1+1+1+1@barbell, rest 1min

CLEAN + SPLIT JERK *split both side 1+1
4× 1+2@72%, jerk-%, rest 2min

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BACK SQUAT + PENDLAY ROW *tee kulmasoutu toisella tangolla heti kyykyn perään sellaisella kuormalla, että liike säilyy puhtaana - tarketti rinta, polvet pehmeänä, selkä suorana - liike lähtee räjähtävästi lattiasta yläkropan voimalla, palauta jarruttaen
2+5@up to 85% bs-% + moderate+ weight, rest 3-4min

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CLEAN PULL *use straps
3×3@80-85% cl dl-%, rest 2-3min

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SUPINATED grip SHOULDER PRESS
2×10@barbell, rest 2min

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@75%, 3@85%, 1+ reps@95% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 1+ rep loads, rest 30s between sets

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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!

3-5 rounds - supersets

10-12× STRAIGHT SINGLE ARM BANDED LAT PULLDOWN

12-15× STANDING OH DB TRICEPS EXTENSION

30× SEATED KNEE TUCKS + TWIST both side *10+10+10

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video: Straight Single Arm Banded Lat Pulldown

video: Standing Overhead Dumbbell Tricep Extension

video: Seated Knee Tucks

video: Seated Knee Tucks Twist

Push press 12-10-8-6 reps

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

EMOM for 4 rounds:
1) Cross crunches
2) Windshield vipers
3) Flutter kicks
4) Rest

3@up to 85-88%, 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