8 rounds:
40s on/20s off
Rest 2min between sets.

1. row
2. shuttle run
3. box step over
4. KB swing

Rpe 3

Vauhti ja painot huomioiden rpe. Ideana löytää tasainen vauhti mitä pystyt ylläpitämään semi helposti.

Etukyykky +Ylöst.
4sarjaa
-1+3 75-80%

Rinnallevetokompleksi
1 rinnallevedon veto (clean pull)
1 rinnalleveto kyykkyyn
1 etukyykky
Kaikki liikkeet kerran läpi, eli yhteensä 3 toistoa, tangon saa pudottaa RiVe-vedon ja rinnalleveto kyykkyyn välissä.
50%, 60%, 70%, 75%, 80%, 85% 90%x2, eli viimeisellä painolla tehdään kompleksi kaksi kertaa. Prosentit kyykkyrinnallevedon yhden toiston maksimista.

AMRAP20
8 ddb hang squat clean @2 x 22,5/15kg
10 t2b
40 du

Rpe 4

Treeni kehittää Open-tyylistä kapasiteettia sekä hengitys- ja verenkiertoelimistön kestävyyttä. Tavoitteena on löytää vauhti, jota pystyy ylläpitämään koko treenin ajan – tämä ei ole all-out -harjoitus. Skaalaukset: ddb hang squat clean - paino - single arm t2b - leg/knee raises - sit up du - reps minim. 20 - 60 su

Partner workout (YG, IG )

In 17 mins complete:
800m row
20 sand bag Ground to over shoulder @45/30kg
600m row
40 wall ball @9/6kg
400m row
60 KB USA swing @24/16kg
200m row
80m walking lunges @ BW (8x10m)
Remaining time max distance burpee broad jump!

Rest 3 mins

In 17 mins complete:
200m row
80 air squat
400m row
60 KB Snatch @24/16kg
600m row
40m Sandbag walking lunges @45/30kg
800m row
20 strict pull up/ partner assisted pull up
Remaining time max wall walk!

Kyykky 3x3x75%

Etukyykky Max5
-3 vkn progressio, jätä varoja vielä ensi viikkoon

SitUps 5x8
-jalat tuettuna/lisäpaino

3x7 shoulder press (@80%)

Push Jerk
Build to a heavy double of the day!

Rest 60-90s between sets.
- work on technique or build to 80+% of 1RM

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!