Movement prep
3 Rounds of:

4/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down
+
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)

Snatch

A) EMOM Untill Days Heavy (2.5-5kg korotukset)

• 1 Hang Power Snatch

B) Hang Squat Snatch

• 4x1 @100% from days 1RM Power

*rest 2-3min between

Back Squat

• 4x10 @RIR 1-2

*jatkuva liike, eli älä pysähdy ylhäällä tai alhaalla, normaali kevyempi paino
*rest 3min between

Metcon

4 Rounds For Time/Quality (iisisti jos yzkä bro)

• 20 GHD
• 40m SB Bearhug Carry
• 15 Heavy KB Swing @32kg

-Rest 2min between rounds-

MODERATE-HEAVY+ WEEK 6/10

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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 jokainen sarja eri puolille
2×5@barbell, 1@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@65-70% 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@65-70% 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/

1x8@60%
2x6@65%
3x5@70-75%

Go every 3:00

Metcon, 5 kierroksesta 7 Boksille nousua
Paino 7,5 kg

Snatch**

A) Build Up To Days Heavy

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 45s on/1:15 Off X4:

AMRAP: Squat Snatch @50kg

Back Squat

4 Sets Of:

• 8 Reps Performed as (4 reps of 1 & a quarter BS + 4 Normal BS)

*RIR 1-2
*Rest 3min between sets

Accessory

A) 3-4 Rounds For Quality:

• 20-30m Backwards Sled Drag
• 45/45s Copenhagen Plank

B) 3-4 Rounds For Quality:

• 10-15 Bent Over BB Row
• 10-15 Banded Face Pull

WARM UP 10min 1-2 rounds

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

5× DEADMAN TO BARBARIAN

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

5+5×/side DEVIL'S HALO *PLATE

5× CRUNCH TO HIP LIFT OPPOSITE HAND TO FOOT *selin makuulla lattialla, nosta lantio ylös, alavatsan ja pakaran työllä, laske lantio alas ja tee vatsarutistus sekä vastakkaisen suoran jalan nosto koskettaen yläasennossa jalkaterää, toista toiselle puolen ja aloita liike alusta - lantion nosto jne..

5×/side CRAB-TABLE POSE - BACK REACH

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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: CRAB-TABLE POSE - BACK REACH

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + SNATCH BALANCE
1×2× 1+1+1+1+1@barbell

SNATCH + OHS
1×2× 2+2@barbell, 2+2@up to 80%, sn-%, rest btw sets 2min *3-4 sets

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MUSCLE CLEAN + TALL CLEAN + CLEAN + PUSH PRESS + SPLIT JERK
1×2× 1+1+1+1+@barbell

CLEAN + PUSH PRESS + SPLIT JERK
1×2× 2+1+1@barbell, 2+1+1@up to 75-80%, jerk-%, rest btw sets 2min *3-4 sets

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BACK SQUAT + ROMANIAN DEADLIFT *rdl - jerk-grip
5+5@barbell, 3× 3+5@RPE9, 1 reps left, rest 2min

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video: RDL jerk-grip

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

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
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

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: HALF KNEELING LANDMINE PRESS

video: PLATE BRIDGE PRESS & PULLOVERS

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

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CLEAN PULL to HIP + CLEAN + SPLIT JERK split jerk both side 1+1
2+2+2@barbell, 2+2+2@up to 81-84%%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

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video: CLEAN PULL to HIP

PHYSICAL FITNESS TEST (P’F”T)
For Time:

• 1000m Run (outdoor)
• 50 Burpee Broad Jumps (90 cm)
• 100 Stationary Lunges (Fully Extended)
• 1000m Row
• 30 Push Up (Hand Release)
• 100 Wallballs (6kg male / 4 kg female)

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO
25 – 35 minutes – HYROX Single
30 – 45 minutes – HYROX Doubles

Alternate C1/C2

C1. Front foot elevated split squat – 3 to 4 x 8-12/side @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

C2. GHD hip extensions-3 to 4 x 12-20 @ RPE 7-8 (2-3 RIR), rest 2:00 before B1