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

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

Tempaus

5 sets:
3 Deadlifts @75-80%
- Singles, no TnG!
- Rest 2min

12min alkavalla minuutilla

1. 5 maastaveto @70%
2. 8-12 rengassoutu
3. max toistot singeli naruhyppy

Warm Up
3 rounds
40/20/10s echo bike, add speed
15 glute bridges/8+8 single leg hip bridges/15 ghd hip extensions
6-8 half kneeling kb bottom up press R/L @12-16-20kg
6-8 tempo pause goblet squat @12-16-20kg

Strenght
Build to 1rm Pause Back Squat (VARMISTAJAT TAI VARMISTUSRAUDAT MUKAAN)
5-5-3-3-1-1-1-1-1 reps, start first 1 rep around 80% of 1rm
rest as needed bwn sets
Build to 3rm Pause Shoulder Press (pause on front rack)
3x5reps@50-75% of 1rm and 3x3reps@75-93% of 1rm
rest as needed bwn sets

Optional Accessory Work
2x8-10 R/L bulgarian split squat @12-16/16-24kg's
rest 20-30s bwn legs, 2 min after full set
2x8-10 R/L single arm db push press@RX+ DB
rest 20-30s bwn hands, 2 min after full set

Metcon Prep for rowing 2x40/20/10s with 1 min rest bwn set

Metcon (zone 3-4)

4 rounds
300m row@2km pr pace
straight to 800m @1-5 sec slower than 5 km pr pace
rest 2 min bwn rounds

5 rounds, 1 min each, for max reps of:
12/8 Machine Calories
max reps in remaining time USA KB Swings, 24/16 kg
Rest 1 min

Extra:
3 rounds for quality of:
10/10 Pallof press
10 Lying Windshield Wipers

AMRAP 30 mins with Partner
10 Hang Power Cleans @60/43kg
10 Bar Facing Burpees
200 Meter Run

• Goal: One partner completes a full round while their partner rests. Bar loading should be lightish and unbroken. 6+ full rounds/person

Extra:
DB Hammer Curls: 2:00 x max reps.
- Goal: 40+ Reps

Row 24h