MODERATE-HEAVY-MAXIMAL WEEK 7/10

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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
6+6 LEG PULL FRONT & 6+6 CHILD POSE with TWIST modifications
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: LEG PULL FRONT

video: CHILD POSE with TWIST modifications

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

video: SHOULDER TAP IN PIKE

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

SNATCH
2x3@barbell, 2@50%, 1@up to 74%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + JERK DRIVE + SPLIT JERK *both side 1+1
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3x[1+1]@100%-100+%, rest btw sets 2min

HUOM! Jatka progressio loppuun "vanhalla" peeärrällä - uudet otetaan käyttöön seuravaan jaksoon.

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FRONT SQUAT+ JERK DRIVE
*jerk drive: Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
3+1-3@up to 85%, rest btw sets 2min

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CLEAN PULL *full foot
2x1@115-120% jerk-%, rest btw sets 2min

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video: JERK DRIVE

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

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CLEAN AND JERK

3 Rounds of:
(1+1+1) @ 86-88%
(1+1+1) @ 88-90%
(1+1+1) @ 90-92%
Rest 1:00-2:00 minutes between sets

(1+1+1) = 1 Clean + 1 Front squat + 1 Jerk. Percentage is based on 1 rep max clean and jerk.

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 95% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Back rack weighted box step-ups,
3-4 x 8/8 (hard)

Weighted hip extensions,
3-4 x 12 (hard)

Pendlay row,
3-4 x 10 (hard)

Weighted sit-ups,
3-4 x 12 (hard)

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CONDITIONING

As many reps as possible in 10:00 minutes of:
20/15 Calories row
16 Back rack lunge steps, alternating legs. 30/20kg

"Isabel":
30 Snatch for time (60/42,5 kg)

EMOM 12min:
1) 2 rope climbs (rx: 1 legless + 1 rope climb)
2) 1 round of cindy:
5 pull-ups
10 push-ups
15 air squats
*Scale Cindy reps down if needed! Should be done in less than 50sec

Cooper-testi urheilupuiston kentällä. Wod-lähdöt suoraan sieltä.

Warm Up
3 rounds
1min cardio (add speed each round)
12-16 hip bridges or 6-8 single leg hip bridges
12-16 air squats / cossack squats / squat jumps
12-16 band pulls / ring row / band pulls
12-16 hollow rocks / alt leg v-ups / V-ups
then some dynamic squat mobility if needed and start Strenght training

Strenght
Front Squat 5-5-3-3-1-1-1 reps @50-60-70-80-90-95-100+%
rest as needed bwn sets. If feeling like going for 1 extra lift you GO for it!

Accessory Work
2x12/12 bulgarian split squat (2 semi heavy sets)
2x15/15 single arm db row (2 semiheavy sets)
2x30 alt leg v-ups
rest as needed

20 Minutes For Quality :

10 RDL
20 Bicep Curls w/ DB´S Alternating.
15 + 15 Banded Lat Pull-Down
15 Hollow Rock

21-15-9:
Sumo deadlift high pulls (35/52,5 kg)
Toes-to-bars

Scaled WOD
For time:
15-12-9:
Sumo deadlift high pulls
Knees-above-hips

3 Rounds for Quality:
20 Scapula Pull-ups
20 Kip Swings (first 10 active hang)
4+4 Alligator Rolls
1-2min Rest
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Then accumulate 15 Strict T2B

On a 3:00 clock:
20 burpees
20 wall-ball shots
AMRAP push ups
– Rest 1:00 between rounds.

Scaled WOD
5 rounds for reps:
Every 4:00:
10 burpees
15 wall-ball shots
10 worm push ups