Wave #1
0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
8:00… Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
10:00… Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
14:00… Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
16:00… Set #9 – 2 Back Squats @ 80% of 1RM Back Squat

Ota ykkönen

Movement prep

3 Rounds of:
2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
+
Movement Flow (Seiza & Hip Extension & T-rotation + Down & Up & Bad Dog)
3 – 5 rounds, practise each piece in isolation first, then link together.
+
3 – 2 – 1
Overhead Flow (per side for each drill)
Scapular swimmers (prone position)
Skin the cats on rings
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
+
3:00 SkiErg@ easy
2:00 Run / 2:00 SkiErg @ moderate
1:00 Run @ moderate hard
+
2 Rounds
5 Jefferson curls
5 Inchworms
10 Box step ups
4m/side Single-arm DB duck walk
6/side Single arm/single leg DB snatch
+
2 Rounds @ workout weight/height & increasing pace
200m Run
6 Burpee box jump overs
8/6 (cal) SkiErg
8 Wall balls
8 DB Snatches, alt
– rest 1:00 between rounds –

WARM UP 10min 1-2 rounds

5× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× PLATE DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side PLATE DEVIL'S HALO

10× PLATE RUSSIAN TWIST with PRESS

10m LONG STEP WALKING LUNGE

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: PLATE RUSSIAN TWIST with PRESS

video: LONG STEP WALKING LUNGE

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
1×2× 1+3+2@barbell, 3× 1+3+2@50-55%, sn-%, rest btw sets 2min

SNATCH
2×2@60%, sn-%, rest btw sets 2min

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POWER CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen
1×2× 1+[2+2]@barbell, 3× 1+[2+2]@45-55%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side 1+1
2× 2+2@60%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@30%, fs-%, rest btw sets 2min

FRONT SQUAT + SINGLE LEG RDL with ROTATION
5 +[5+5]@36%, 5 +[5+5]@45%, 5 +[5+5]@54%, fs-%, rest btw sets 2-3min

*tee single leg rdl w/ rotation HETI etukyykyn perään, tällä kuormituksella:

5+5@dumbbell, light weight - RPE6-7, 3-4 reps left

*HOX! jos et tiedä etukyykyn ykkösmaksimia, laske teoreettinen etukyykyn ykkösmaksimi kehonpainosta ~80% tai takakyykystä ~90%.

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video: SNATCH PUSH PRESS

video: SNATCH BALANCE

video: PUSH JERK in SPLIT

video: SINGLE LEG RDL with ROTATION

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

HALF KNEELING LANDMINE PRESS
PLATE BRIDGE PRESS & PULLOVERS *nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista
PLATE HALO CHOP

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video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

video: PLATE HALO CHOP

For 10 min:
Supine straddle stretch on the wall x 30-60 s
prone snow angels x 12-15
supine floor angel complex x 30-60 s

AMRAP30
400m run (both run)
60 alt. DB snatch (ygig)
40 DDB box step over (ygig)
20 bar mu (ygig)

Rpe 4

Juoksu tehdän parin kanssa samaan aikaan. Muut liikkeet ygig. Skaalaukset: db snatch - paino ddb box step over - paino bar mu - jumping