For time:

30 ttb
20 burpee over bar
15m hs walk
10 OHS@60/40kg
15m hs walk
20 burpee over bar
30 ttb
.
.
Scaled For time:

20 ttb
20 burpee over bar
5 wall walk
10 OHS@50/35kg
5 wall walk
20 burpee over bar
20 ttb

TARGET UNDER 19MIN, TIME CAP 15MIN

*put the red platform under your feet

6@70%, 6@75%, 6@80%, sn-%, rest btw sets 2min

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3se pause, do the jumps with the drop sets, 20% bs-%

5@up to 75%, then DROP SETS 4-5x5@-10%, fs-%, rest btw sets 3min

Alkavalla 3 min. (kesto 24 min)

1.100m juoksu viestinä maksimitoistot (yksi toisto 100m)
2. Maksimi toistot rinnalleveto työntö 43/30kg (vuorotellen).

3.100m juoksu viestinä
4. Maksimi toistot Tempaus 43/30kg

5.100m juoksu viestinä
6. Maksimi toistot Thurster 43/30kg

7.100m juoksu viestinä
8. Maksimi toistot rinnalleveto 43/30kg

Warm Up
Band Pulls + Banded Hip Activation
then some mobility as needed
then barbell prep for 2 sets of snatch and clean&jerk
5 snatch pulls
5 hang muscle snatch
5 overhead squats
5 power snatch
rest 1 min
5 muscle cleans
5 front squats
5 tall cleans (start on power catch and last 2 reps to squat)
3+3 split jerk (tuttu puoli 3sti ja ei tuttu 3sti) OR 5 PUSH jerks
rest 1 min bwn set

Weightlifting
Build to 70-80 % of squat or power snatch with small jumps
rest 1-2 min bwn sets
then hit 5x1 rep @70-80% of 1rm (pause on catch)
rest 1-2 min bwn sets

rest 3-5 minutes and start clean&jerk

Build to 70-80 % of clean&jerk with small jumps (squat clean + push or split jerk)
rest 1-2 min bwn sets
then hit 5x1 rep @70-80% of 1rm
rest 1-2 min bwn sets

Penkkivariaatio (valitse yksi):
-1lankun penkki
-2 lankun penkki
-lattiapenkki
—> nousu päivän max5, vähennä 10-20% ja sillä 3x8

Etunojapunnerrus 3x amrap

Ojentajat kumpparilla 4x25

Vipunostot taakse 4x25

MODERATE WEEK 2/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side CHILD POSE with TWIST modifications
10x plate GTOH
5x TRICEPS PUSH UP
10 step OH DUCK WALK
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: CHILD POSE with TWIST modifications 2:58

video: plate GTOH

video: TRICEPS PUSH UP

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MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

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BLOCK NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + HEAVING SNATCH BALANCE
*the height of the barbell is in the power position, snatch from pwr pos.- hold this position for 2-3 seconds before snatch
2x1x[2+1+2]@barbell, 2+1+2@55-60%, 2x1x[2+1+2]@60-65%, sn-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS BTN + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style! *BTN=Behind The Neck
5+3+2@barbell, 5+3+2@up to 75%, then DROP SETS 4-5x1x[5+3+2]@-10%, sp-%, rest btw sets 2min

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BLOCK BACK SQUAT *90°
3x5@75%, bs-%, rest btw sets 3min

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RDL *jerk-grip, use straps if you wanted
6@70%, 6@75%, 6@80%, jerk-%, rest btw sets 2min

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video: TALL SNATCH

video: PRESSING SNATCH BALANCE

video: HEAVING SNATCH BALANCE

BLOCK BACK SQUAT

video: RDL SN grip

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

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video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48

HEAVY-MAXIMAL WEEK 3/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

10× + 5×/side
FROG BRIDGE with 5sec HOLD + SINGLE LEG RDL

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

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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video: FROG BRIDGE 1:20

video: SINGLE LEG RDL

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SNATCH HIGH PULL from MID-THIGH + POWER SNATCH from MID-THIGH + MUSCLE SNATCH + OHS + SNATCH BALANCE *high pull - elbows up
2×2× 1+1+1+1+1@barbell, rest btw sets 2min

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FLOATING NINJA POWER SNATCH + SNATCH from MID-THIGH + OHS ninja=NO FEET, NO JUMP *use straps
2× 1+1+1@barbell, 1+1+1@up to 71-74%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from MID-THIGH + POWER CLEAN from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *high pull - elbows up, *split jerk both side 1+1
2×2× 1+1+1+1+1+2@barbell, rest btw sets 2min

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FLOATING NINJA POWER CLEAN + CLEAN from MID-THIGH + SPLIT JERK *split jerk to the other side on the next set, ninja=NO FEET, NO JUMP
2× 1+1+1@barbell, 1+1+1@up to 71-74%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + DOUBLE BOUNCE FRONT SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, fs-%, rest btw sets 2-3min

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FRONT SQUAT
3@up to 85-90%, 3-4×3@75-80%, rest btw sets 3min

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CLEAN PULL to HOLD + CLEAN PULL *1-2sec hold full extension
2+2@90-95%, 2+2@95-100%, 2+2@100-105%, jerk-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

12× ROLL ABS

12×/side SINGLE-LEG HIP THRUST *db / barbell

12× BACK EXTENSION *kuorma yläselän päällä, plate/db

12× + 12× SEATED CABLE ROW wide neutral grip - lapiokahva + LU RAISES

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video: SINGLE-LEG HIP THRUST 5:58
https://www.menshealth.com/fitness/a42826230/single-leg-hip-thrusts/

video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!

7 sets of Back Squats
Set 1: 10 @65%
Set 2: 8 @70%
Set 3: 6 @75%
Set 4: 4 @80%
Set 5: 6 @75%
Set 6: 8 @70%
Set 7: 10 @65%
- Rest as needed btw sets

Deadlift
3x12 (easy lift)
3x4 (heavy)

EMOM
Bear complex
Db snatch