6 sets of 5+5 @AHAP

Go every 3:00

Etukyykky 49 kg
Split 29 kg

@ increasing pace from easy to moderate
400m Jog
40/32 (cal) BikeErg
200m Run
20/15 (cal) BikeErg
+
Build to workout weight for the FS
* Practise HSWs and few rope climbs between weights
+
2 rounds @ workout weight
100m Run
2 Front squats
5m HSW

*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
3@70%, 3@80%, 3+ reps@90% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 3+ rep loads, rest 30s between sets

6 strict pull-ups
5 push-ups

Warm Up
Upperbody and Hip Activations with bands
then some overall warm up with cardio machines
barbell prep x 2 rounds
5 snatch grip RDL
5 bent row
5 front squat
5 shoulder press
5 snatch grip push press BN
5 overhead squats

Strenght
Pause Overhead Squats 3x5reps@50-55-60% of 1rm snatch
rest 2 min bwn sets
Pause Thruster 3x5reps@50-55-60% of 1rm
rest 2 min bwn sets
Weighted Chin ups 3x5reps @30-35-40% of 1rm
rest 2 min bwn sets

• on ohs and thruster do pause at bottom of squat on each rep.

Metcon (80% effort)
Every min for 15 minutes (5 rounds)
1) single arm db ohs x 4-6reps R/L
2) single arm db devils press 6-8 reps
3) short rope climbs x 2-3 reps or 1-2 long ones

1: 1-2 rope climbs / 5 strict pull-ups
2: 9 cal bike erg
3: 8 push presses
4: 9 cal row
5: 10 bar over burpees
6: 8-12 toes to bars / kipping knees to chests
7: rest

MODERATE-HEAVY WEEK 10/10

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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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BRADFORD PRESS
*tanko liikkuu harteilta edestä heti päänyläpuolta niskantaakse ja takaisin
2×10@barbell, rest 2min

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*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 + BANDED FACEPULL with EXTERNAL ROTATION
*1-2s shoulder deadstop
*pull: kevyehkö kuminauha, jotta fokus säilyy kohteessa. Vedä kyynärpäät edellä kuminauha kohti kaulaa - kyynärpäät ovat ylempänä hartioista mutta ei korvissa, käännä kyynärvarret pystyyn takaolkapään lihaksilla - tuntemus yläselkä takaolkapäät. Palautus jarruttaen. Anna lapojen liikkua palautuksen aikana rintakehää pitkin loitonnukseen.

3 + 15-20reps@70%,
3 + 15-20reps@80%,
3+ reps + 15-20reps@90% sp-%, use 90% of 1RM, rest 3min

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest 2min

POWER SNATCH + SNATCH
2× 1+1@barbell, 3× 1+1@60-70%, sn-%, rest 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER/SQUAT JERK
3× 2+2+2@barbell, rest 2min

POWER CLEAN + CLEAN + SPLIT JERK
2× 1+1+1@barbell, 3× 1+1+1@60-70%, jerk-%, rest 2min

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BACK SQUAT
1@up to 80%, 2×2@80%, rest 2min

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CLEAN PULL *use straps
3×1@85%, cl dl-%, rest 2-3min

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video: Bradford Press

video: Banded Facepull with External Rotation

tall snatch + squat snatch 5x1+2 moderate

squat snatch up to heavy

8'EMOM
3 TNG power clean
2/2 front rack hold lunges
1 push press

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position
+
Build to work weight(s) for A2