MODERATE WEEK 4/10

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

5-8×/side + 5-8× BAND ON LEG HIP FLEXION ISOMETRIC HOLD with PLATE PULLOVER + same but BOTH LEG HIP FLEXION Isometric Hold PULLOVER

5-8×/side SPLIT SQUAT HALO *plate

1×/side
DEADLIFT to REVERSE LUNGE with PLATE OH PRESS & FORWARD LUNGE with PLATE OH PRESS + PLATE LATERAL & CURTSY LUNGE with PRESS + SINGLE LEG RDL & SINGLE LEG RDL Plate PRESS & SINGLE LEG RDL with ROTATION + WEIGHTED HIP AIRPLANE + SUMO SQUAT with PLATE
10 liikkeen yhdistelmät : 1 toisto/liike/puoli:
*maastaveto yhdistettynä askelkyykky taakse levypaino punnerrus samaan aikaan päänyläpuolle, kun palautat takajalan tuo levypaino rinnalle ja samantien askelkyykky eteen levypaino punnerrus päänyläpuolelle. Palauta etujalka toisen viereen ja samalla levypaino rinnalle. Jatka sivukyykky ja levypainon työntö suoraan eteen (hartia korkeus), palauta jalat vieritysten ja samoin levypaino rinnalle jatka liikettä astumalla ristiin taakse punnertaen levypaino eteen. Palauta jalat vieritysten ja jatka yhden jalan romanian deadlift levypaino laskeutuu lähellä reisiä kohti lattiaa. Palauta. Jatka samalla jalalla edelleen, tee yhden jalan rdl punnertaen levypaino päänyläpuolelle koukistaen samalla toinen jalka ylös eteen. Palauta. Tee yhden jalan rdl kiertäen levypaino tukijalan ulkosyrjälle. Palauta. Loppuun Sumo kyykky levypaino jalkojen välistä lähelle lattiaa. Toista sama toiselle puolen :)

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video: Band Hip Flexion Isometric Hold with Plate Pullover

video: Split Squat Halo

videot:
Deadlift to Reverse Lunge with Plate OH Press

DB Lunge to OH Press - tehdään levypainolla

Plate Lateral Lunge to Curtsy Lunge w/ Press

Single Leg RDL with Plate

Single Leg RDL with Plate Press

Single Leg RDL with Rotation

Weighted Hip Airplane
https://www.instagram.com/p/DLeyeNHMYpw/?img_index=2
Sumo Squat with Plate

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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/

10+10 windmills

10 plate pull-overs

10 plate ohs

2+2 turkish get ups

3:00 ergo

20 seated leg raises over kb

10 strict hanging leg raises

10 jefferson curls

10+10 pigeon rocks

8+8 flamingo stretches

3:00 ergo

halted snatch pull + halted power snatch practice

power snatch + OHS 8x1 @ moderate, focus on good form

*use straps
2×3@barbell, 3×2@70-75% sn dl-%, rest 2min

Hyrox Games

Start with 500m run —> you are in the game

Dice numbers :

1. 200m Row
2. Sled push 2 lengths (heavy)
3. 12x Burpee to plate
4. 20 m Walking lunges
5. 200m Ski
6. 40m Farmers carry

At 10, 20 and 30min mark, 500m run

Tc 40 min

Finisher: Wallballs

POINTS

0-14 = 80 wallballs
15-20 =70
21-25 =60
26-30=50
31-35 =40
36-40 =30

Everytime you break - 5 burpees

Alternate A1/A2/A3

A1. Front rack walking lunge – 3 x 10 steps @ RPE 8 (2 RIR), rest 1:00 before A2
A2. DB bench press – 3 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before A3
A3. Incline DB row – 3 x 8-12 @ RPE 8 (2 RIR), Rest 2:00 before A1

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

Notes (A).
– FR WL: You can either set up 2 racks for this (lunge from one to the other) or use a single rack, either walking the bar back at the end of the set or dropping it, rolling it back to rack and cleaning it up.
– Follow the RIR guidance for loading

3 Intervals

A1. AMRAP 6
400m Row
8 Front squats @ 83/61kg (185/135lbs)
16 Toes-to-bars

A2. AMRAP 6
400m SkiErg
8 Power cleans @ 83/61kg (185/135lbs)
16 Handstand push-ups

A3. AMRAP 6
400m Row / SkiErg (alt rounds)
8 Squat cleans @ 83/61kg (185/135lbs)
12 Toes-to-bars / handstand push-ups (alt rounds)

– Rest 2:00 between intervals –

Note (HSPU). These are regular kipping HSPUs.

Overview.
Slightly reduced volume this week for a deload on these intervals. As in the past weeks, the aim is to move at a hard pace that’s still sustainable across the intervals. Can you get two rounds?

Effort.
Work at RPE 8.5–9/10. These should be hard efforts from the start, but still paced well enough that round 2 doesn’t fall apart. You need to push the machine, but leave enough in the tank to start the barbell quickly and keep gymnastics breaks short.

Feel.
These should feel like long, hard intervals rather than short sprints. The first machine needs to be uncomfortable but controlled. The barbell will bring the HR up and you might need to break the gymnastics up.

Adaptation.
Develop your aerobic power and fatigue resistance in the 6-minute range. These intervals train your ability to keep cycling through machine, heavy barbell, and gymnastics work while managing breathing, local fatigue, and movement quality under incomplete recovery.

Execution notes.
Machine pace should be strong but repeatable each round. Use it to keep the workout moving, not as a recovery station. Front squats should be unbroken if possible. Power cleans in 1-2 sets, switching to singles when needed and squat cleans will likely be fast singles unless the load is very comfortable. Break TTB and HSPU before they fall apart.

Debrief.
– How many full rounds did you complete in each interval?
– Did your machine pace help you keep moving, or did it cost you on the barbell/gymnastics?
– How did your strategy in each part play out?
– What adjustment would help you keep rounds more consistent next time?

Movement options.
Row/SkiErg → 800m BikeErg or Air/Echo bike
Barbell → 70/47.5kg (155/105lbs), 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs), a weight that’s moderate heavy but you can keep moving with
Toes-to-bars/HSPU (reps) → Reduce reps (A1 – 12 or 8/round, A2 – 8/round)
Toes-to-bars → Toes-to-rings → V-ups → ab-mat sit-ups
HSPU → Hand-release push-ups

EMOM20 (40 sek työ-20 sek lepo)
Burbee
Kylkipito
Lankku
Kylkipito
Etuheilautus

EMOM 6 @ increasing pace

1) BikeErg
2) Run
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2 Rounds
5 Scapular pull-ups
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
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Build up to workout weight for the clean & jerk and snatch (power, split or squat)
* Practise few small sets (1-3 reps) of ring muscle-ups between sets
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@ workout weight
200m Run
3 Clean and jerks
12 (cal) BikeErg
3 Ring muscle-ups
200m Run
3 Snatches
12 (cal) BikeErg

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold