21-15-9 For Time:
- Pull-ups
- Thrusters 25/15kg

A) Multiple Pause Front Squat
Build to a 4RM in 6 sets. Rest 2:00
- 4, 4, 4, 4, 4, 4
- pause slightly below parallel and slightly above, both for a 1 count.

B) Hybrid Stance RDL (medium heavy, same weight)
4 x 8-10. Rest 90s

9/12-cal row
10 burpees
8 double-DB power cleans (15/22.5 kg)
– Partners alternate rounds for 6 rounds each.

Scaled WOD
12 rounds with a partner:
6/9-cal row
5 burpees
5 double-DB power cleans
– Partners alternate rounds for 6 rounds each.

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 3 rounds of:
5 inch worm + push up
10 box step ups/ cossack squats / single leg rdl with quad strech at same time
:20.30 knee tuck hold on pull up bar (myötä/vastaote)

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x3+3reps@60-65-70-75% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-75% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-50-50% + 6-10 dumbbell bicep curls
rest 2-3 min bwn sets

Metcon at 80-85% effort
50 double unders
10 thrusters @30/42.5kg
20 ghd sit ups
50 double unders
10 thrusters @30/42.5kg
15 bar muscle ups / 20 burpee pull ups
50 double unders
10 thrusters @30/42.5kg
20 ghd sit ups
50 double unders
10 thrusters @30/42.5kg
time target 10-12 minutes, time cap 15 minutes.
masters 45+ thruster weight 25/35kg
bar muscle ups 12/18 burpee pull ups

LIGHT-MODERATE WEEK 1/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. OH PLATE HOLD CURTSY SQUAT *ojennetut kädet
2. PLATE RUSSIAN TWIST with PRESS
3. FOREAM PLANK TO DOLPHIN POSE
4. SIDE KICK
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: OH PLATE HOLD CURTSY SQUAT

video: PLATE RUSSIAN TWIST with PRESS

video: FOREAM PLANK TO DOLPHIN POSE

video: SIDE KICK - videolta LIIKE 2
https://www.facebook.com/share/v/17PEnyXR7S/

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

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SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + TALL SNATCH + PAUSE OHS
*tall - starting flat footed
*ohs - 3sec pause at the bottom
3×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH
1-2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + TALL CLEAN + PAUSE FRONT SQUAT + PUSH JERK in SPLIT
*tall - starting flat footed
*pause fs - 3sec pause at the bottom
*push jerk in split - työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
3×1× 2+2+2+2+[2+2]@barbell, rest btw sets 2min

CLEAN + SPLIT JERK *split both side / split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min

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BOUNCE BACK SQUAT *kyykyt pumpaten, ei täyttä ojennusta
3×3@60-70%, bs-%, rest btw sets 2-3min

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CLEAN PULL + CLEAN RDL PULL *use straps
3× 3+5@70-75%, jerk-%, rest btw sets 2min

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video: PUSH JERK in SPLIT

video: BOUNCE BACK SQUAT

video: RDL PULL

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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+10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + NORDIC HAMSTRING CURL

10×/side DB/KB SIDE BEND

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: KB SIDE BEND

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KEHONHUOLTOA!

Warm Up
5 min of echo bike at easy to easy/moderate pace
band pulls + banded hip activation
3x10 lateral jumps + some core activations

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

Weightlifting
3x muscle clean + tempo power clean + tempo clean + clean @35-55%
3x power clean + hang power clean + tng clean @60-70%
3x power clean + tng clean @75-85%

Metcon
4 or 5 rounds for time at 80-85% effort (time target 18-22 min, time cap 25min)
30/24 calories echo bike (masters 45+ 27/21)
21 box jump overs @50/60cm (masters 45+ 18 box jump overs)
12 deadlift @70/100kg
deadlift should be unbroken set each time so maximum 50% of 1rm

3 kierrosta

8+8 gorillasoutu
10 hauiskääntö tangolla
1min lepo

Active Recovery Workout 48 minutes : HR Zone 1-2

6 minutes Row
2 minutes : 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats
6 minutes Bike Erg
2 minutes Hand To Hand KB Swing 16/12kg
8 Minutes : 30 Double Unders / 60 Single Unders + 8 Behind Neck Press + 12 RDL + 20 Single Leg V-Ups

Syksyn VOIMA-ohjelmoinnin kuudes kierto. Lokakuun lopulla testataan 3 toiston maksimit pääliikkeissä.

Harjoitus 1) Maastaveto

Lämmittely 8min
30sek ergo
6 maastaveto nousevalla kuormalla (40-65%)
8+8 gorilla row
8+8 russian twist

Maastaveto
1x5, RPE 9 tai noin 80-85% 1RM tuloksesta. Aikaa noin 12-15 minuuttia. Jonka jälkeen
2x8 @85% viimeisestä x5 sarjasta.
- Merkkaa tulokseen maastavedon paino (deadlift).
- Prosentit ovat suuntaa antavia, tähtää päivän RPE-arvon toteutumiseen.

Pystypunnerrus, istuen penkillä (käsipainot)
3x6-10, RPE 10
- Toistoprogressio. Kun saat kaikissa kolmessa sarjassa 10 toistoa täyteen, lisää painoa seuraavassa treenissä.
- Nojaa räkissä olevaan tankoon (tanko lapaluiden alla).

Lantionnosto stopilla (tanko)
2x10, RPE 8
- Selkä penkillä. 2 sekunnin stop yläasennossa.
- Lisää painoa viime viikosta (isompi RPE)

Skull crusher (kaksi käsipainoa)
2x10-12, RPE 9-10

Superset
4 sets;
9 x Floor Press
Rest 1:00
8/arm x Elbow Out DB Row
Rest 1:00

Add weight to the Floor Press each set. Last set tough.