MODERATE WEEK 4/10

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

10× LU RAISES *light weight

5-8× Modifield PALLOF PRESS + OH PRESS + OH SIDE BEND with 2sec hold each movements

5-8×/side SPLIT SQUAT HALO *plate

DYNAMIC Warm Up : 6 movements *katotaan videolta.. :)

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video: Lu Raises

video: Modiflied Pallof Press *aloita eka videolla ja jatka liikettä seisten toiseen videoon jossa sivutaivutus

https://www.facebook.com/watch/?v=528990454834072

video: Split Squat Halo

video: Dynamic warm up : 6 movements
https://www.instagram.com/p/Db7oiZSMKlz/

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FRONT SQUAT - SPLIT JERK
*etukyykyn ylösnousun jälkeen heti samaan vauhtiin saksiintyöntö.
2×5@barbell, rest 1min

DROP to SPLIT + PRESS From SPLIT + JERK BTN From SPLIT
*barbell Behind The Neck
*tarkista saksien tasapaino, molemmilla raajoilla 5050 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin.
*tee ensin saksiin pudostus pitäen tanko tiukasti niskassa annetuilla toistomäärillä ja tämän jälkeen jatka punnerrus niskan takaa saksissa ja kolmantena työntö saksiasennossa.
*jerk btn from split: dippaa saksissa ja työnnä kuorma suorille käsille saksi asennossa niin, että molemmat jalat irtoaa lattiasta kevyesti ja palautuvat samaan saksiasentoon - jalat eivät liiku sivusuunnissa.
*tee ensin kaikki toistot yhdelle puolen ja sitten toiselle.
3× (3+3+3)/leg + (3+3+3)/leg@barbell - light weight, rest 2min

SPLIT JERK
*rack/block
*työnnä sarjan sisällä eri puolille, 5=1+1+1+1+1
2×5@barbell, 5@up to heavier weight of the day, left 1-2 reps in reserve, rest 2min

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SNATCH GRIP UPRIGHT ROW
2×10@barbell, rest 1min

SNATCH PANDA PULL + POWER SNATCH + SNATCH
2× 3+1+1@barbell, 3× 1+1+1@55-60% sn-%, rest 2min

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CLEAN GRIP UPRIGHT ROW
2×10@barbell, rest 1min

CLEAN PANDA PULL + POWER CLEAN + CLEAN + SPLIT JERK
*jerk: työnnä joka sarja eri puolelle ja pidä pito vastaanotossa 2-5s - mikäli horjuva, tasapainoton tai kuorma ei ole lapojen päällä - korjaa kaikki ennen pitoa!
2× 3+1+1+1@barbell, 3× 1+1+1+1@55-60% jerk-%, rest 2min

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SPLIT SQUAT + BANDED SEATED LEG CURL or NORDIG HAMSTRING CURL
*squat: barbell btn - askella taka-etu saksiin, tarkista saksien tasapaino, molemmilla raajoilla 50-50 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin. Kyykkää suoraan alaspäin, takimmaisen jalan polvi lähelle lattiaa.
*hamstring: vaihda liike vuoroviikoin tai tee joko istuiltaan takareiden koukistus kuminauha vastuksena tai polviltaan (pehmuste alla) hitaasti takareisillä jarruttaen laskeutua kohti lattiaa (suoralla vartalolla) kädet valmiina punnerrus asenossa ottamaan vastaan ja palaa käsillä kevyesti työntäen taaksepäin samalla vetäen takareisillä itsesi ylös.

3× 3 reps/leg + 15 reps or 5 reps@mod weight, 1-2 reps in reserve, rest 3min

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video: Front Squat - Split Jerk

video: Drop to Split
The drop to split is a simple exercise to train quick foot movement into the proper split position, and strength and confidence in that position. Place a bar behind the neck as you would for a back squat and hold it tightly against your traps to prevent movement. Brace your trunk and ensure even balance over the whole foot.
Without any upward drive on the bar, quickly move your feet into your split position, landing on both feet simultaneously or on the back foot a split second before the front. Your trunk should move straight down and remain at the same angle, and your balance should be equal on the feet. If your position or balance is incorrect, adjust and hold the corrected position a second or two. Recover by stepping back about a third of the way back with the front foot, then stepping the back foot up to meet it.

video: Press from Split
The press behind the neck in split is an exercise that improves comfort in the split position, improves and preserves shoulder mobility, trains and reinforces the proper split jerk receiving position, and strengthens the upper body with an emphasis on the upper back. Hold the bar behind your neck like a back squat in your jerk-width grip unless you jerk with an unusually wide grip—in that case, hold the bar about half a fist to a fist-width outside the shoulders. Squeeze the upper inside edges of the shoulders blades together tightly and keep the elbows down.
Step into your full split position and brace your trunk. Push the bar aggressively with the arms straight up into the overhead position—the trunk will already be leaning forward very slightly and the bar in line with the proper overhead position, so no further movement of either is necessary. Lock in the overhead position forcefully. There should be no movement of the body other than the arms and no shifting of balance throughout the motion. Reverse the motion to return the bar to the back under control. Subsequent reps can be performed without resetting the bar completely on the back, but ensure full contact for full range of motion and minimize bouncing.

video: Jerk Behind the Neck From Split
Hold the bar behind the neck with your jerk grip, and step into your split receiving position. Make sure your weight is balanced equally between the front and back feet and brace your trunk. Dip straight down with the legs, and drive straight back up to elevate and accelerate the bar. Push the bar off the shoulders aggressively with the arms and into a fully locked overhead position as you lift both feet and plant them back down simultaneously into the same position in which you started. Be sure not to shift your weight on your feet during the lift—receive in the same position and same equal balance you started with.
Notes
The push into the overhead position should be aggressive and quick. Be careful to not lean the chest forward as you dip or shift more weight to the front leg.

video: Snatch Grip Upright Row

video: Snatch Panda Pull

video: Clean Grip Upright Row

video: Clean Panda Pull

video: Split Squat

video: Banded Seated Leg Curl

video: Nordig Hamstring Curl

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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!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

8-12× PULL UP or LAT PULLDOWN *myötäote

10-15× WEIGHTED BACK EXTENSION + HOLD 10s last rep // UPPER BACK EXTENSION + HOLD 10s last rep *kuorma yläselän päällä

10-15× LYING LEG RAISES // 8+8×/side+8×/side LANDMINE OH SIT UP + LANDMINE SIDE to SIDE LEG RAISES + LANDMINE HALF KNEELING ROTATIONS

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video: Pull Up

video: Lat Pulldown

video: Back Extension

video: Upper Back Extension

video: Lying Leg Raise

video: Landmine oh sit up + Side to Side Le Raises + Half Kneeling Rotations
https://www.facebook.com/share/r/19GdL7XTHo/

Clean & Jerk

A) E2MOM X6-8:

• 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

*Build Up to Days Technical Heavy

B) Squat Clean

• 3-5x1 @90-95% *E2MOM

Squat Proge

Back Squat

• 4x4 @80%

+

Paused Back Squat

• 3x3 @70%

*rest 2-3min between sets

Metcon

16min EMOM:

1: 10 T2B + 10 C2B
2: 12 Heavy DB Snatch @22.5-25kg
3: 12 Burpee Over DB
4: 12 DB STOH (6+6)

22 kb swings
22 box jumps
400m run
22 burpees
22 wallballs

Timecap 50 minutes

AF WEEK 45, Day 3

Finisher:
2-3 Superset:

15 Ring Biceps Curl
15 Ring French Press

Target: get that pump!

Maastaveto 3x5x65%

Penkki 4x4x65%
-3s stopit

Leuanveto 4 x Amrap

Kiertäjät kyljellään 3x20 / käsi

snatch pull + power snatch

5 rnds for time
6 power clean
3 STOH
20 DU

4 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises

Power clean

2 x 3 @ 70+%, go every 1:30
2 x 2 @ 75+%, go every 1:15
3 x 1 @ 80+%, go EMOM

– Build up on each set
– Drop the bar between each lift

-20/14cal row
-AMRAP burpees

Goal is to get + 40 burpees

-6 back squat
-1 x max height box jump

*start back squat light, build to moderate heavy
*start box jump easy and find your max height
*2min rest between supersets

Score: box jump height
Comment: back squat weight