LIGHT-MODERATE WEEK 4/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6+6 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION
6+6 BIRD DOG w/ banded
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

video: DOWNWARD DOG with TOE TOUCH both side

THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: BIRD DOG w/ banded

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MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH + SNATCH ABOVE KNEE
1+2@barbell, 1+2@50%, 2-3[1+2]@55%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3
2[2+2+2]@barbell, rest btw sets 1min

CLEAN + CLEAN ABOVE KNEE + JERK
1+2+2@barbell, 1+2+2@50%, 1+2+2@60%, 2-3x2[1+1+1]@64%, rest btw sets 2min

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PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
2x3@50%, rest btw sets 2min

BACK SQUAT
3x3@75-80%, rest btw sets 2min

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RDL - NO SHOES! *cl grip - jalkaterät suoraan eteenpäin
3x3@75% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-15 ROMAN CHAIR SIT UP
15-30sec SIDE PLANK *both side
10-20 UPPER BACK EXTENSION

Rest as needed

WORKOUT: Go every 6 min. x 6

A1. IN 6 MIN. TIME WINDOW, PERFORM:
2 rounds of:
12 x single arm kb thrusters 20/16kg
10 x shuttle Run (10m = 1 rep)
12 x Push ups
• Aim to get at least 90s. rest before next interval

A2. IN 6 MIN. TIME WINDOW, PERFORM:
2 rounds of:
12 x front rack lunges (2 x 22,5/15kg db)
300/250m Row
50 DU/100 SU
•Aim to get at least 60s. rest before next interval

Warm Up
some foam rolling / band activation for upperbody and hip area
then
2 rounds
1.5-2 min row (ota 50-75% ajasta easy pace ja loput mod or fast pace)
5 snatch grip romanian deadlifts
5 muscle snatch from hang
5 behind neck push press
5 overhead squats or wall squats
then
2 rounds
3 muscle clean
3 tall power clean
3 front squat
3 push press
3 push jerk (pause on catch)

Weightlifting Practise
8x3-position power snatch (hip, high hang, FLOOR) @35-70% of 1rm power snatch
starting very with very light weight and building up to heavyish set

rest few minutes

8x2 hang power clean + 2 push jerk with pause (polven päältä rivet) @35-70% of 1rm power clean&jerk
starting very with very light weight and building up to heavyish set

Accessory Work
2-3 sets of
8-12 single leg calf raises on plate R/L + 8-12 shin raises with both legs at same time, lay againts wall.
hollow rocks for 20-40 seconds
rest as needed

Upper body strength

10-10-8-8 push press
3x 5-10 pull up
1 x max reps pull up
3x5-10 ring dip
1x max reps ring dip
3x 10+10 Db row

Warm Up
3 rounds
1 min air bike
40-50 single unders
8+8 suitcase romanian deadlifts
8 single arm devils press alt hand
8 box jump, step down
:40 Front Plank Hold

Strenght
3 sets of
6 deadlifts @65-75% of 1rm + 6 seated box jumps 50/60cm (istu penkillä ja siitä terävä hyppy)
rest 2-3 min bwn sets

Metcon
3 rounds for time
50-100 double unders or max reps in 1 min
6-8 devils press @rx dumbbells

right into

21-15-9 reps for time
box jump overs 50/60cm
7-5-3 reps
sandbag cleans @35-45/45-68kg or double db snatches @rx weights

Accessory Work
2-3 x :40-60 farmers walking @15/22.5kg's + 16-20 calf raises
rest as needed
2-3 x 1:00 Push Up Plank Hold + 16-20 ab reverse crunches
rest as needed

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching

Rope Climb Technique

IN TEAMS OF 2
FOR TIME
1000 Box Step-Ups @ 51cm

• Option to use weight vest.
• Split as needed.

LIGHT-MODERATE WEEK 4/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH +
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
8+8+8 BANDED SIDE STEP both side + SQUAT *band on feet & 8+8 PLANK with banded HIP FLEXOR
6 DROP to SPLIT *unweighted
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: BANDED SIDE STEP

video: PLANK with banded HIP FLEXOR

video: DROP to SPLIT

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
2[3+3+3]@barbell, rest btw sets 1min

NINJA SNATCH + SNATCH
2+1@barbell, 2+1@50%, 2+1@60% rest btw sets 2min

SNATCH
3@65%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
2[3+3+3]@barbell, rest btw sets 1min

NINJA CLEAN + CLEAN + JERK
1+1+1@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, rest btw sets 2min

CLEAN + JERK
1+1@74%, rest btw sets 2min

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ZOMBIE SQUAT
2x3@50%, rest btw sets 2min

FRONT SQUAT + 5 BOX JUMP *hypyn vastaanotto kevyt kontakti & mahdollisemman suoralle jalalle
3x3@60-70%, rest btw sets 2min

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SNATCH PULL *full foot
2x2@70-75% sn-%, rest btw sets 2min

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SUPERSET: quality - light, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 PENDLAY ROW *barbell + weight
10 HIP THRUST *barbell + weight
8+8 DB L SEATED PRESS / BENCH SEATED PRESS
8@~40-45% bw LAT PULLDOWN *lapiokahva

Rest as needed

3 sets (19min):
EMOM 5:
1 Curtis P + Thruster
- Rest 2min btw sets
Set 1: 45/32kg
Set 2: 50/35kg
Set 3: 55/38kg

Curtis P:
1 Power Clean
2 Front Rack Lunge Steps
1 Push Press