Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee broad jjumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + tempo squat clean + push jerk + split jerk
3x1+1+1+1reps @60-75%
power clean or squat clean + split jerk
8x1+1@80-90%, go new set every 1.5 min

Strenght
4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon
4-5 sets
2-3 min emom / 1 min rest
3 power clean
3 thrusters
use 16-24kg / 24-32kg kettlebells for this

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x10 lateral jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-75%
power snatch or snatch
10x1@80-90%, go new set every 1 min
snatch pull
3x3reps@90-100%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x5reps@60-70-75-80%
rest 2-3 min bwn sets

Metcon Prep:
2 sets
2 power snatch + 3 ohs + 4 bfb + 5 ttb , add weight or go 2 times with workout weight
rest 1-2 min bwn set

Metcon
10 min amrap of
5 power snatch @60% of 1rm snatch
7 overhead squats
9 bar facing burpees
12 toes to bars
target 4+ rounds.

Vaihteluviikko

25min laadukkaasti

6-10 Rive riipusta + ylöstyöntö 2x kp/kk
2-5 Korkea boxihyppy
4 Zombiekyykky 55-60%
2 min Easy kone TAI hölkkä

For time with a partner:
60 AbMat sit-ups
80/120 calories
60 toes-to-bars
60/80 calories
60 knees-to-elbows
40/60 calories
– Use any machine for calories.
– Share work as desired.

Scaled WOD
For time with a partner:
30 AbMat sit-ups
40/60 calories
30 lying toes-to-bars
30/40 calories
30 hanging knee raises
20/20 calories
– Use any machine for calories.
– Share work as desired.

Strict pull up 5x6

Bench Press

5-3-1-5-3-1-5-3-1

Go every 2:30

For Time: “Demetrius”
20-16-12-8-4 reps of:
Bench Presses (155/105 lb)
Calorie Row

ZONE 1

For time:

Buy in:
1000 m Run
3 Rounds 50 - 40 - 20 wall ball @6/4kg
100m 1-arm KB farmers carry @32/24kg

TC 18min

Rest 4 min

ZONE 2

For time : Buy in:
1000 m Run
3 Rounds 50 m - 40m - 30m sandbag/db walking lunge
15 m burpee broad jump

TC 18min

RPE 4 Tavoite: - Kehittää kestävyyttä ja kykyä tehdä työtä väsyneenä. - Yhdistää aerobinen kapasiteetti + lihaskestävyys. - Tasainen tahti mitä pystyt ylläpitämään koko treenin.

MODERATE WEEK 5/18

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WARM UP 10-15min

Do your own 5 min warm-up

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5min TABATA 2 rounds, work on 30s : no shoes
1: PLATE DEATH PLAQUE WHEEL SQUAT narrow stance goblet squat to good morning
2: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
3: PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover
4: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
5: SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Quadruped Hip Flow - 5 klippi - hip add. + ext. + abd. + flex.
https://www.instagram.com/p/DS3DagCk8B7/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from MID-THIGH + SNATCH from BELOW KNEE *use straps
2×2× 2+2+2@barbell, 2-3× 2+2+2@68%, sn-% rest 1,5-2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from MID-THIGH + CLEAN from BELOW KNEE + SPLIT JERK *split jerk 1+1 both side
2×2× 2+2+2+2@barbell, 2-3× 2+2+2+2@65%, jerk-% rest 1,5-2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@50%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, sn-% / ohs-%, rest 2-3min

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ZOMBIE SQUAT
3-4×3@65-70%, fs-%, rest 2-3min

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video: pressing snatch balance

video: flat footed snatch pull

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

video: flat footed clean pull

video: zombie squat

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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

5+5× BIRD DOG HOLD *hold 8 seconds

10-15×/side DB FFE REVERSE LUNGE

15-20× PRONE UPPER BACK EXTENSION W-variation with 8sec hold

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video: BIRD DOG HOLD

video: DB FFE REVERSE LUNGE

video: PRONE UPPER BACK EXTENSION W-variation *db
https://www.instagram.com/reel/DJuWw0LKPWY/

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KEHONHUOLTOA!

Työntöveto
3sarjaa
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