MODERATE-HEAVY WEEK 5/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH +
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
8+8+8 BANDED SIDE STEP both side + SQUAT *band on feet & 8+8 PLANK with banded HIP FLEXOR
6 DROP to SPLIT *unweighted
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: BANDED SIDE STEP

video: PLANK with banded HIP FLEXOR

video: DROP to SPLIT

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
1-2[3+3+3]@barbell, rest btw sets 1min

NINJA SNATCH + SNATCH
2+1@barbell, 2+1@50%, 2+1@60%, 2+1@70% rest btw sets 2min

SNATCH
1@74%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
1-2[3+3+3]@barbell, rest btw sets 1min

NINJA CLEAN + CLEAN + JERK
1+1+1@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, 1+1+1@75%, 1+1+1@80%, rest btw sets 2min

CLEAN + JERK
1+1@up to 95%, rest btw sets 2min

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FRONT SQUAT + 5 BOX JUMP *hypyn vastaanotto kevyt kontakti & mahdollisemman suoralle jalalle
3@up to 75-80%, rest btw sets 2min

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CLEAN PULL *full foot
2x2@100-105% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

5 PENDLAY ROW *barbell + weight
6 HIP THRUST *barbell + weight
5+5 DB L SEATED PRESS / BENCH SEATED PRESS
6@~61-67% bw LAT PULLDOWN *lapiokahva

9sets:

2 power clean + 3 front squat ( 70-85% of pc 1rm)

E2:30 X4
5 shoulder press, RIR 1-2 on last set
- voit tehdä samoilla painoilla kaikki sarjat tai rakentaa kohti päivän tavoitepainoja

Penkki 3x2 (77,5-82,5-87,5%)

Kapea penkki 3x1x85%
-2s stoppi

Vipunostot maaten 3x8-15
-varovasti kuormaa lisäten

Takaolkapääsoutu 3x30

Vasarakääntö 1x30-50 / käsi

EMOM 16
a, 2-3 wall climb
b, L- hang x 30 sec
c, ring support hold x30 sec
d, KB farmer carry heavy 30m

10 sets: E90s

4x 2 snatch pull + 1 power snatch (65-75%)
6x 3 power snatch (75-83%, drop&go!!)

2 rounds for time with partner:
1500/1200m Row
1:30 Rest
1000/800m
1:00 Rest
500/400m
2:00 Rest

EMOM x 8-12
1) row
2) 5 deadlift + 5 power clean + 5 front squat
3) row
4) 5 good morning + 10 reverse lunge

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
10 Medball bearhug squat jumps
5+5 1-legged deadlifts
5 Muscle snatches
5 Overhead squat
:30s Wallsit hold

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SNATCH

3 Rounds of:
3 Snatches @ 82-84%
2 Snatches @ 84-86%
1 Snatch @ 86-88%
Rest 1:00 min between sets.

These are “wave sets”. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

5 Sets of
3 Front squats right into 6 Back squats @ 90% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 8/8 (hard)

1-Arm deficit kettlebell deadlifts,
3-4 x 8/8 (hard)

Snatch grip bent over row,
3-4 x 8 (hard)

Lu-raises,
3-4 x 12 (moderate)

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CONDITIONING

For time:
30 Box jumps 30/24”
30 Dumbbell snatches, 35/22,5kg
30 Wallball shots 30/20lb

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
5/5 Single Arm KB Upright Rows
10/10 Single Leg Glute Bridge-Ups
1:00 Child's Pose
-Rest as Needed b/t Sets-