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
3x3+3 single leg 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@80-85%, go new set every 1 min
snatch pull
3x3reps@85-95%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x5reps@60-65-70-75%
rest 2-3 min bwn sets

Metcon prep
2 shuttle run
3 ohs
4 burpee over bar
Rest 30s
4 burpee
3 ohs
2 shuttle run
Rest 3 min and go for it!

Metcon at 90-95%
For time
5 shuttle runs (1 rep is 7.5+7.5m)
10 overhead squats @60/42.5kg
15 lateral burpees over barbell
rest 1 min
15 lateral burpees over barbell
10 overhead squats @60/42.5kg
5 shuttle runs (1 rep is 7.5+7.5m)
this will be short burner so hit it that way (ohs should unbroken)

2×3@barbell, 1@up to 85-90% (or 5 kilos below the starting weight), rest 2min

AMRAP 12

5 Thusters 42,5kg/30kg
10 Bar Over Burpees
15 Back Squats 42,5/kg

• rest 1:00 between rounds -

MODERATE WEEK 2/18

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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@55%, 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 + 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@50-52%, 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!
5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, sn-% / ohs-%, rest 2-3min

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PAUSE ZOMBIE SQUAT *3-5s pause in the bottom
3-4×4@55-60%, 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

8-12×/side SINGLE ARM DB DEADBUG PULLOVER floor

10-15×/side SINGLE LEG DB RDL

8-12×/side DB SIDE PLANK ROTATION

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video: ONE ARM DB DEADBUG PULLOVER

video: DB ONE LEG RDL

video: DB SIDE PLANK ROTATION

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KEHONHUOLTOA!

EMOM9
4 touch n go clean & jerk 70% työnnöstä
Eli pyri tekemään työntö suoraan rinnallevedon vastaanotosta ja työnnöstä jatkamaan touch n go seuraavaan rinnallevetoon.

AMRAP9
20/17 cal row
5 pull up
10 push up
15 air squat

Rope Climb

E2MOM, 5 rounds
1-2 rope climbs
10 WB (kattopalkkiin)

Parin kanssa

12 min Soutu + 6 min seinäpllaoheitto
2 min lepo

18 min
12 m Kelkan työntö
2 min lepo

3 x 8 min AMRAP

AMRAP 8

21/17 Calories Row
12 Thrusters 42,5/30kg
7 Pull-Ups

Rest 4:00

AMRAP 8

30/23 Calories Bike Erg
15 Weighted Box-Step-Ups 24"/20" ( DUAL DB´S 22,5/15kg )
30 Dual DB Deadlift 22,5/15kg

Rest 4:00

AMRAP 8

Run 800m ( 40 burpees )
Remaining Time:
20 Push-Ups
30 Air Squats

3x10 Cable Lat Pulldowns (wide Grip)
- Rest 1min btw sets

2x 20min laadukkaasti 3/min tauko

1)
4min Kone/Juoksu
5+5 Arnold's press
10 Lantionnosto jalat korokkeella
6+6 Yhden jalan mave
5+5 Rengassoutu kierrolla

2)
4min Kone tai juoksu
8 Sammakkovenytystä pumpaten
Submax roikunta
6m 4-osan askelkyykky
10 Kepillä olkapäät