WU: 2 rounds:
45s erg
10 cossack squat alt.
10 crab reaches alt.
10 miniband plank psoas march alt.
miniband plank psoas march:

RestDay!

MODERATE WEEK 2/10

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

10+10+10× UPRIGHT ROWS with BANDS + BAND KELSO SHRUGS + BAND SEATED ROW pieni pito - *tuntuma yläepäkkäät ja ylemmät lavanlähentäjät/lavankohottajat + keskiepäkkäät & lavanlähentäjät + lavanlähentäjät, keski- ja alaepäkkäät & leveäselkälihas sekä kaikissa liikkeissä mukana takaolkapäät

5-8×/side CURTSY SQUAT ONE ARM PUSH PRESS *DB/plate

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

5-8× + 5-8×/side + 5-8× RDL + PRESS IN SPLIT + GOOD MORNING PRESS *clean grip, light barbell

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videot:
Upright Rows with Bands

Band Kelso Shrugs

Band Seated Row
https://www.liveleantv.com/how-to-do-a-resistance-band-seated-row/

video: Curtsy Squat One Arm Push Press

videot:
SLOW BICYCLE ABS

BICYCLE HOLD with LOWER LEG RAISES
https://www.tiktok.com/@leapbyfc/video/7543762627185380639?is_from_webapp=1&sender_device=pc

videot:
RDL

Press In Split

Good Morning Press Clean Grip - sama liike, mutta kapeampi rinnallevedon oteleveys - videolla tempausote

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BRADFORD PRESS
*tanko liikkuu harteilta edestä heti päänyläpuolta niskantaakse ja takaisin
2×10@barbell, rest 1min

*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
*press: 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.

5 + 15 reps@40%,
5 + 15 reps@50%,
5 + 15 reps@60% sp-%, use 90% of 1RM, rest 3min

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DEFICIT PAUSE CLEAN LIFT OFF + DEFICIT PAUSE CLEAN PULL
*use straps
*place the red rubber mat under the legs
*lift off: pause 1-3 seconds: 2cm on the floor + at the knee
*pull: pause 1-3 seconds: 2cm off the floor + at the knee + mid-thigh
2× 2+2@barbell, 3× 2+2@45-50% cl dl-%, rest 2min

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CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN + MUSCLE CLEAN + FRONT SQUAT + PUSH PRESS + CLEAN GRIP OHS + POWER JERK
*clean turnover and mobility drills
*ohs + power jerk: 2-5sec hold in the OH position
2×2× 5+1+1+1+1+1+1+1@barbell, rest 1min

CLEAN + CLEAN from KNEE + CLEAN from MID-THIGH + SPLIT JERK
*clean: nopeita kyynärvarren kääntöjä alle - tanko liikkuu läheltä vartaloa, vie kevyesti kyynärpäätä taakse-ylös : ei hauiskääntöjä!
*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× 1+1+1+1@barbell, 3× 1+1+1+1@60-65% jerk-%, rest 2min

clean painotus:
CLEAN + CLEAN from KNEE + CLEAN from MID-THIGH
*clean: nopeita kyynärvarren kääntöjä alle - tanko liikkuu läheltä vartaloa, vie kevyesti kyynärpäätä taakse-ylös : ei hauiskääntöjä!
2× 1+1+1+1@barbell, 3× 1+1+2-3@60-65% jerk-%, rest 2min

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PAUSE FRONT SQUAT + FRONT SQUAT + DB's DEFICIT BSS
*fs: hold in the bottom 2-3s
*bss: etumaisen jalan alle levypaino/15cm boksi jne. mitä korkeampi sen syvempi kyykky. Kehonpaino 80-90% etumaisen jalan päälle, takajalka hengailee penkillä nilkka suorana. Keskivartalo aktivoitu ja paineistettu. Liikkeen ajan lantio säilyy vaaterissa, ei droppaa puolelta eikä toiselta sekä alaselkä pysyy suorana - ei notkoa. Jos haluat enemmän tuntemusta etureiteen - pidä torso mahdollisemman pystyssä ja kyykkäät suoraan alaspäin. Jos haluat tuntemuksen etureiteen sekä pakaraan - koukista lantio, joilloin torsoon tulee kevyt etukumara (niikuin täti videolla) - kyykkää tästä suoraan alaspäin. Puske ylös etumaisen jalan työllä!
3× 2 + 2 + 8 reps/leg@70-75% fs% + mod weight 1-2 reps in reserve, rest 3-4min

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video: Bradford Press

video: Banded Facepull with External Rotation

video: Deficit Clean Pull - videolla näytetään korokkeelta normaali työntöveto : me tehdään harjoite paussi variaatiolla.

video: Clean Lift Off - videolla näytetään normaali työntöveto polvelle : me tehdään harjoite paussi variaatiolla.

video: Pause Clean Pull / Clean Segment Pull
Set the clean starting position and brace the trunk tightly. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible. Stop and hold in the first pause position for 1-3 seconds, ensuring proper position and whole foot balance. Move to the next pause position and repeat. After the final pause, complete the rest of a clean pull, then return the bar to the floor.

video: Clean Rack Delivery

video: Pause Front Squat
Perform a normal front squat descent but stop and hold in the bottom. After a minimum of 2-3 seconds to eliminate any stretch reflex, drive aggressively up directly from the pause position—that is, don’t sneak in a small bounce or rocking motion for assistance. Accelerate maximally all the way back up to standing. You can release a small amount of air during the pause if needed, and again as you recover, but maintain forceful bracing of the trunk.

video: Deficit BSS Bulgarian Split Squat
*80–90% of the body weight is on the front leg.

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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.
Valitse 4 liikkeestä 3 - vaihda joka viikko.

10-15× + 10-15× BANDED TRICEPS EXTENSION + STANDING DB's TWIST CURL

10-15× STANDING DEFICIT CALF RAISES + SEATED DEFICIT CALF RAISE *molemmissa jalkaterät suoraan eteenpäin - seisten DB/KB/Barbell BTN - istuen DB/KB/plate polvien/reisien päällä

8-12× SEAL ROW // LANDMINE ROW *landmine: glose grip

10-15×/side Plate RUSSIAN TWIST // Barbell SIDE BEND

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video: Banded Triceps Extension

video: Standing DB's Twist Curl

video: Standing / Seated Calf Raises
https://www.tiktok.com/@jeffnippardfitness/video/7473156736245828919?is_from_webapp=1&sender_device=pc

video: Seal Row

video: Landmine Row Glose Grip

video: Plate Russian Twist

video: Barbell Side Bend

2 Rounds
10/side Xiao Pengs
10 Air squats
5 Jefferson curls
+
Bar MU drills – 1-2 rounds of:
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for KB clean and jerks
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
200m Run
3 Bar muscle ups
8 Wall balls
200m Row
3 KB clean and jerks
6 Toes-to-bars

DB Cycling – Medley

14-12-10-8-6-4 of each:
Single-arm DB Clean and split jerks, alternating
Single-arm DB overhead squats (half reps/side)
Single-arm DB (squat) snatches, alternating

Rest as needed b/t all movements/sets

Flow. Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving). Your primary goal is to improve your movement quality on these so stick with weights that still allow you to move well as you build up..

Intent. Improve your DB cycling efficiency. Challenge yourself, but don’t go so heavy that your form starts to go (wide landings, press-outs, loss of balance etc)

*HOX! Increase the load by 2.5 kg after every four-week cycle (week 17 - cycle 5 (cycle 2+3+4+5: 2,5+2,5+2,5+2,5=10kg)).

Increase your 1RM by 10 kg, then calculate 90% of the new 1RM.

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
*press: 1-2s shoulder deadstop

5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min

*rack/block
*työnnä jokainen sarja eri puolille ja sarjan sisällä 3=1+1+1

2×5@barbell, 3@up to 85% of last week's one-rep max, rest 2min

DEADLIFT 8-6-4-2

Between each set:
- 20m/20m KB Suitcase carry
- 15-20 V-Up

Warmup:
5 min flight simulator
2 rds
10 med ball cleans (14)
10 behind the head presses (30)

Strength
Clean and Jerk 1RM max = 105

WOD:
Sobrina Complex
5 rounds for time
1 deadlift (80% clean and jerk max = 85)
3 high pull shrugs
1 squat clean
2 jerks
3:43

2nd WOD:
Jackie
1000m row
50 thrusters (35 rx)
30 pullups (black band)
10:41

Our classic snatch warm-up:

B1. 3 Romanian deadlifts
B2. 3 snatch high pulls
B3. 3 muscle snatches
B4. 3 tempo overhead squats (OHS), tempo 23X1
B5. 3 snatch balances
B6. 3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
B7. 3 snatch pull-unders
B8. 3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top