EMOM 10
1.20s+20s 90/90 hip cars
2.30-40s squat plate raises
3.20s+20s spiderman stretch
4.30-40s banded hip thrust
5.20s+20s KB oh chaos carry

90/90 hip cars:

squat plate raises:

banded hip thrust:

KB oh chaos carry

HEAVY+ WEEK 8/10

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

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

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video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

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SNATCH HIGH PULL + MUSCLE SNATCH + POWER SNATCH + SNATCH + SNATCH BALANCE
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH
4×2@82%, sn-%, rest 2min

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ZOMBIE SQUAT
5@barbell - 50% fs-%

FRONT SQUAT
5@60%, 3@70%, 2@80%, 1@85%...100+%, rest 3-4min

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LOW BOX JUMP with DB's *kevyt kontakti boksiin - vastaanotto suoralle jalalle - pudota kässärit juuri, kun lähdet ponnistamaan syväkyykystä ylös
4×3, rest 2min

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video: Low Box Jump with DB's - Torohtiyn video 1 esimerkin mukaisesti
https://www.instagram.com/p/DW317TBFuI-/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

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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

5-8×/side BENCH ECCENTRIC LOAD HIP FLEXOR with hold 3s isometric pause

5-8×/side DB GOBLET COSSACK SQUAT

5-8×/side DB SINGLE LEG BRIDGE älä anna lantion karata "anterior pelvic tilt -asentoon, vaan ota alavatsan kautta jännite keskivartaloon (imu), jolloin lantio on enemmän "posterior pelvic tilt", tällöin liike menee helpommin pakaraan eikä luo alaselkään painetta.

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video: Bench Eccentric Load Hip Flexor with hold

video: DB Goblet Cossack Squat

video: DB Single Leg Bridge

-3 x 5 kipping hspu
-3 x 3-5 strict hspu

3xe3m:
3 deficit snatch pull @ RIR 2
90-95%/1rm snatch
Strong starting position. Accelerate the pull upward. Think about driving your feet through the floor.
deficit snatch pull:

squat clean + push jerk + split jerk practice

clean & jerk 5x1 @moderate/heavy

1. Power clean

• 5 × 3 @ 60–70 %
• Easy/ moderate weight
• 90 s rest

1. Push press
2. 4 × 4 @ RIR 3

3. 90 s rest

4. Romanian deadlift

5. 3 × 6 @ RIR 3

6. 90 s rest

Engine in Pairs

-10min timecap in each station
-Split as wanted
-Rest the remaining time when done

A)
- 1500m Row
- 60 DB Snatch

B)
- 200m Farmers Carry
- 80m Sled Push

C)
- 1500m Ski
- 60m Weighted Lunge

D)
- 80/60 Cal Echo
- 50 Burpee

3 rounds for quality:
6-5-4 strict pull/chin up @ RIR 1
10 zercher squat @ RIR 2-3

Zercher squat:

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN from MID-THIGH + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+4+2@70-75%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT *2@up to 75%
4×4@80%, fs-%, rest btw sets 2-3min

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video: CLEAN PULL to HIP

video: CLEAN from MID-THIGH 0:29

video: PUSH PRESS

video: SPLIT JERK with PAUSE in CATCH

Dynamic mobility – 1-2 Rounds

10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
Practice shuttle run turns
+
2 Rounds @ workout pace
400m Bike Erg
10/7 (cal) Air bike
5 Shuttle runs, 7.62m + 7.62m
10/7 (cal) SkiErg

– Rest 1:00 between rounds –