MODERATE WEEK 3/18

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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: 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

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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 + 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

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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 + 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

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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

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PAUSE ZOMBIE SQUAT *3-5s pause in the bottom
3-4×4@60-65%, 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: 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

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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!

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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

6x5min AMRAP’s / 2min REST

A)

3 Box over burpee 75/60cm

6 DL 110/80kg

9 HS Walk/ 18 Shoulder
12 T2 ring

B)

3 DB Thruster 2x25/17,5kg

6 MU / C2B / pull up

9 HSPU (strict or kipping)

12 T2B

C)

3 Devil’s press 2x25/17,5lg

6 Ring dip

9 Pistol squat

12 GHD sit up


Rive ja työntö

3 Rounds, For Calories in 34 minutes
2 minutes Echo bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest

3-4 sets:
3 Pause Back Squats @ 1RM Clean & Jerk
- Pause at the bottom
- Rest as needed btw sets

3 sets w/ days heavy:
1 Clean + 1 Front Squat + 1 Clean & Jerk
- Rest as needed btw sets

Kiertäjät kyljellään 3x20 / käsi

Pystysoutu käsipainoilla 3x20

Penkki 3x5x65%

Vipunostot sivuille 4x15

Pullover 2x20

Joku dippivariaatio 3 x Amrap

18 min amrap with partner (ygig rounds)
1 set *gymnastic movement
6+6 DB single arm hang c&j @50/35lb
1 set *gymnastic movement
*erg @ easy pace

-> kun pari suorittaa kierrosta toinen parista tekee ergoa kevyttä vauhtia.
*gymnastic movement: rmu,bmu,c2b,pull up, t2b

Back Squat

10-10-8-8-6-8-10

10=60%

8=65%

6=70%

of 1 RM

Rest max 2min between the sets!

Kyykky 2x5x70%

Sjmv 15-12-10-8-5-5-5
-joka sarjaan lisää kuormaa, ”vitoset” voi tehdä samalla painolla

Kulmasoutu käsipainoilla 3x20
-🍑 kiinni seinässä!!

Jefferson Curl 1x30