2-4 rounds, rest as needed:
6-12 + 6-12 kb russian twist
20-30s sandbag bear hug hold
15-30 + 15-30s copenhagen plank

MODERATE-LIGHT WEEK 5/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. DEADMAN TO BARBARIAN with PLATE
2. WORLD's GREATEST STRETCH with THORACIC ROTATION - right side
3. OH RUSSIAN TWIST with PLATE
4. WORLD's GREATEST STRETCH with THORACIC ROTATION left side
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: DEADMAN TO BARBARIAN

video: WORLD's GREATEST STRETCH with THORACIC ROTATION

video: OH RUSSIAN TWIST

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH + OHS + TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
2×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION
lift from power pos. - pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.
1-2×1× 2+2@barbell, 2×1× 2+2@light weight, rest btw sets 2min

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FLOATING POWER SNATCH + FLOATING SNATCH
2× 2+2@barbell, 3-4× 2+2@60-65%, sn-%, 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
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

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BULGARIAN SPLIT SQUAT + BENT OVER ROW
5× 3 reps/leg +3@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

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video: TALL SNATCH

video: SNATCH PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: SNATCH from POWER POSITION

video: FLOATING POWER SNATCH

video: FLOATING SNATCH

video: BULGARIAN SPLIT SQUAT

video: BENT OVER ROW

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× BARBELL TURKISH SIT UP

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video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: BARBELL TURKISH SIT UP

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KEHONHUOLTOA!

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, rest btw sets 2-3min

3 x 4min AMRAP

4min amrap:

• 6 sdhp (N 24kg / M 32kg)
• 6 etunojapunnerrus

1min lepo

4min amrap:

• 8 toes to bar
• 8 boksihyppy (N 50cm / M 60cm)

1min lepo

4min amrap:

• 10 swingi (ven.)(N 24kg / M 32kg)
• 10 wall-ball 3m (N 6kg / M 9kg)

Tulos on kaikkien toistojen yhteismäärä. Kommenttiin eri osioiden tulokset.

1,2,3,4,5,6,7,8,9,10

w. a pair of 10kg DB perform the following complex:

First round, do 1 of each, second round, do 2 of each, third round, do 3 etc. until you have performed 10 rounds

The lunges is always double reps, so both legs get the same amount of work

• Rumanian Deadlift (good form)
• Deadlift
• Curls (very strict)
• Hammer curls
• Alternating Reverse lunges
• Power cleans
• tricep extensions
• Strict press
• Burpees (no dumbbells)

EMOM 12
1) 6-10 Strict Chinups
2) 6-10 Handstand Pushups

AMRAP 15:
one arm Y-raise with plate
seated single leg hip flexion
TH-extension with medball
passive wrist flexion+ active fingers flexion

AMRAP 15:
sleeper stretch
single leg hamstring curl
stear the pot
tibia rotation + calf stretch

AMRAP 15:
prone shoulder external rotation with plate
kneeling hip mobility
birddog w/ hold + elbow & knee touches
neck side lift

4x3

AMRAP 20

6 pull up
12 Db snatch@22,5/15kg
18/14cal machine

BENCH PRESS + PUSH JERK IN SNATCH

2-3× 5+5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK