Jefferson curl 3x10

Kyykky 2x6x70%

Yhden käden kulmasoutu 3x20 / käsi

Etuheilatus 3x20
Reisikoukistus 3x20
-superina

Deadlift 10x10

Facepulls 5x20

Penkki 2x6x70%

Pystypunnerrus istuen käsipainoilla 4x8-12

Ojentajat kumpparilla 3x20
Vipunosto eteen levypainolla 3x20
-superina

Hauiskääntö tangolla 4x15

For time:
1200m run with wall ball - team run
1600m row - ygig
120 burpee box jump over - ygig
1600m row
1200m run with wall ball

TC 40min Rpe 4.5

Treeni tehdään kolmen hengen tiimeissä.

AMRAP 18mins:
20/15 Machine Calories
20 Goblet Squats, 24/16 kg
15 Toes-to-bars
Goal: 5+rounds

Maastaveto 5-4-3-2-1

Warm Up
3x40 sec easy + 20 sec moderate + 10 sec fast pace ski erg with 20 sec rest bwn sets
then 2 rounds
8+8 half kneeling kb bottom up press with twist
8+8 single leg rdl + clean
8 burpee pull ups

Strenght
3-4 sets
5 strict press + 5 push press @50-80% of 1rm strict press (pause on each rep on front rack on strict press)
rest 30-60 sec
5+5 renegade rows with db @7.5-15kg's/15-22.5kg's (start lighter and add weight every or every second round)
rest 2 min

3-4 sets
8-12 tempo incline db bench press @rx weights
rest 30-60 sec
1 seated legless/legless rope climb all the way up/down or 2 normal rope climbs
rest 1-2 min

Metcon at 80% effort
4 sets of 2 min on / 3 min off
sets 1 and 2
8-10 strict hspu
6-10 bar muscle ups or (6-10 c2b pull ups + 6-10 push ups)
amrap of rope climbs

sets 3 and 4
8-12 kipping hspu
8-12 c2b pull ups or pull ups
amrap of ski erg

MODERATE-MAXIMAL WEEK 10/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side + 10×side
PLATE HALO CHOP + SIDE PLANK with SHOULDER EXTERNAL ROTATION

4×/side + 4× + 4×/side + 4×/side
CRAWL to KNEELING TWIST +
BACK TAPS to KNEELING PLANK TAPS +
BIRD DOG to DOWNDOG +
SIDE STEP KNEELING

10-20m LONG STEP WALKING LUNGE

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: PLATE HALO CHOP

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

video: 4 MOVEMENTS: 1. crawl to kneeling....+ 2.
https://www.facebook.com/share/r/1EqeX6DD3u/

video: LONG STEP WALKING LUNGE

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

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH BALANCE
5@barbell, 5@50%, 3@70%, 2@80%, 1@90%...+...100+%, sn-%, rest btw sets 2-3min

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BLOCK SNATCH HIGH PULL from BELOW KNEE +
BLOCK POWER SNATCH from BELOW KNEE +
BLOCK SNATCH from BELOW KNEE
2× 2+1+1@barbell, 1+1+1@up to 70-75%, sn-%, rest btw sets 2-3min

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CLEAN PULL + CLEAN from BELOW KNEE + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+2+1@barbell, 1+2+1@up to 70-75%, jerk-%, rest btw sets 2min

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DEFICIT SNATCH PULL
2-3×2@95%, sn-%, rest btw sets 2min

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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

10-15×/side TWISTING SIT UP *jalat voi olla telakoituna, kuormalla tai ilman
BACK EXTENSION HOLD
8× DB PULLOVER

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video: TWISTING SIT UP

video: DB PULLOVER

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KEHONHUOLTOA!

3@up to 93%, rest btw sets 3min

*3-5 sec slow down
3@barbell, 2×3@60%, rest btw sets 2-3min