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 snatch
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75%
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 (85-90% effort)
9 or 12 minutes emom
1) DB Snatch x 8-10 reps @27.5-25kg/30-35kg
2) 3-5 wall walks
3) Burpee box Jump overs x 8-10 reps 50/60cm

A. Emom 10
1. Ski 12/10 cal.
2. Wall ball x 12-15

Rest 3 min.

B. Emom 10
1. Row 15/12 cal.
2. Line over burpee x 8-10

Rest 3 min.

C. Emom 10
1. Run 150-200m
2. Kb swing x 12-15 @20/16kg

Päkijänousu kävely pyysäytyksellä ylhäällä Keppi suorana pään päällä, 2 x 20m kävely.

Maastaveto 3x3 90%

eka kierros 5 min, toinen 7 min ja kolmannella läpi 2 min huilit välissä
60 DU
50 cal row
40 wallball
30 box jump over
20 db snatch 22,5/15
10 burpee

30s. Arch hold + 10 superman rock x3
Yhden jalan pohjenousu, korokkeella. 2 x 8-12

Metcon: Eli kello pyörimään nollasta ylöspäin. Ekat 5 min teette tuon treenin niin pitkälle kun kerkeätte, sitten 2 min lepo. sen jälkeen teette 7 minuutissa niin pitkälle kun kerkeätte (tai läpi). sitten kahden minuutin lepo, jonka jälkeen koko treeni läpi. Ei timecap. Ei kannata mennä 100% ekalla kierroksella eikä ehkä toisellakaan, mutta kuitenkin suht kova tulos täytyy saada aikaiseksi.

Tukiliikkeet:
etupito kyykky 3 x 6 5-15kg levy
Rintarangan kierto nelinkontin 2 x 10 per puoli

Rive + rive riipusta + työntö Nousu raskas 1+1+2, sittten -10% ja sillä 2x1+1 rivve+työntö

Skilli ( HSPU) go every 30 sec x määrä hspu

5 kierrosta
10 thruster 42,5/30
10 t2b
10 crossover
Metconin ohje: Hengästykää ja sietäkää se. Jos crossover on haastava niin treenin tahditus on tärkeessä asemassa.

3-6-9-12…
Pull-ups
– Ergo 12/15 calories after each round.

Scaled WOD
AMRAP 15:
3-6-9-12…
Ring rows
– Ergo 10 calories after each round.

MODERATE WEEK 3/18

---

WARM UP 10-15min

Do your own 5 min warm-up

--

5min TABATA 2 rounds, work on 30s : no shoes
1: DB/PLATE Deadman to Halo
2: DB/PLATE Windmill - Left Hand
3: Bear Plank to Push Up
4: DB/PLATE Windmill - Right Hand
5: SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: Deadman to Halo

video: DB Windmill

video: Bear Plank to Push Up

---

---

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 + DIP SNATCH + SNATCH from MID-THIGH *use straps
2×2× 2+2+2@barbell, 2-3× 2+2+2@60%, sn-%, or 2+2+2@find your compleks best kilos of the day! Don't go to failure! rest 1,5-2min

---

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 + DIP CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk 1+1 both side
2×2× 2+2+2+2@barbell, 2-3× 2+2+2+2@52-56%, jerk-%, or
2+2+2+2@find your complex best kilos of the day! Don't go to failure! rest 1,5-2min

---

PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, sn-% / ohs-%, rest 2-3min

---

PAUSE ZOMBIE SQUAT *3-5s pause in the bottom
3-4×4@60-65%, fs-%, rest 2-3min

---

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: ohs & stability

video: How to Get The Bar Up for Overhead Squats - push press/jerk /power/split/snatch balance is double work :)

video: zombie squat

---

---

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

--

video: BIRD DOG HOLD

video: DB FFE REVERSE LUNGE

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

---

KEHONHUOLTOA!

---

---

VARKAUS PM-KISAAJAT:

SNATCH *nousu aloituspainoon
2×3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

CLEAN + JERK *nousu aloituspainoon
2×2× 1+1@barbell, 1×2× 1+1@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), rest 2min

FRONT SQUAT
3×3@työnnön aloituspaino, rest 2min

3 Rounds for time: ,
50 Double Unders
20 DB Snatches 25kg/15.8
15 Burpee Box Overs
10 Pistol Squats
5 Strict Handstand Push Ups
Time Cap 18min

16:00 "Kalsu"
17:00 Basic Endurance CrossFit
18:00 Mobility + Core Workout

Tukiliikkeet:
Okapään kierto käsi penkillä 3 x 12
Jännehypyt 3 x 6 - ekat toistot kiihdyttäen ja 3-6 on maximi tehot

Tempaus 2 sec ykkösvedolla. Noustaan raskas 3, sitten - 10% ja normi tempaus 2x2
Etukyykky 2x2 90%
Lisäpaino leuanveto, myötäote 1rm testaus etsitään 4-6 sarjalla se oma maximi
Leg raise lattialla maaten 5 x 8-12 ( jos tämä on sellainen että menee yli 15 reps niin lisäpainoa)

Ruuvikadulla on nilkkapainot, ratapihalla esim kuminauhalla kiinni kenkiin.

Deadlift ( Without belt )

6-4-2-6-4-2-6-4-2

Go every 2:30