Bench Press

5 x 5 @ 70 - 80 %. These are deload sets.

Go every 3:00

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@60%, 5@68%, 2×8@73%, 8+ reps@73% 1-2 reps left for final set, *goal in theory ~8-9 reps, sn-% / ohs-%, rest 2-3min

MODERATE-HEAVY WEEK 6/18

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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: PLATE DEATH PLAQUE WHEEL SQUAT narrow stance goblet squat to good morning
2: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
3: PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover
4: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
5: SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Quadruped Hip Flow - 5 klippi - hip add. + ext. + abd. + flex.
https://www.instagram.com/p/DS3DagCk8B7/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

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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 + SNATCH from MID-THIGH + SNATCH from BELOW KNEE *use straps
2×2× 2+2+2@barbell, 2-3× 1+1+1@72%, 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 + CLEAN from MID-THIGH + CLEAN from BELOW KNEE + SPLIT JERK *split jerk 1+1 both side
2×2× 2+2+2+2@barbell, 2-3× 1+1+1+2@70%, 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@60%, 5@68%, 2×8@73%, 8+ reps@73% 1-2 reps left for final set, *goal in theory ~8-9 reps, sn-% / ohs-%, rest 2-3min

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ZOMBIE SQUAT
3-4×3@70-75%, 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: 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!

MODERATE-HEAVY+ WEEK 7/18

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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: PLATE PULLOVER with LEG LIFTS alaselkä lattiassa
2: BURPEE POP SQUAT
3: BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen
4: PLATE WEIGHTED SUMO DEADLIFT with both SIDE SQUAT tee sumo dl jonka jälkeen molemmille puolille sivukyykky
5: WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Plate PullOver with Leg Lifts

video: Burpee Pop Squat
https://www.instagram.com/reel/CxlkOzpv_d6/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Back/Reverse lunge PLATE Rotational Lift

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SNATCH HIGH PULL from MID-THIGH + NINJA POWER SNATCH from MID-THIGH + NINJA SNATCH from MID-THIGH
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

BLOCK NINJA POWER SNATCH from BELOW KNEE + NINJA SNATCH from BELOW KNEE *ninja = no feet/jump, barbell high 5cm below knee
3-4× 1+3@68-72% or 1+3@find your compleks best kilos of the day! Don't go to failure! sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@40%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, pp-%, rest 2-3min

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CLEAN PULL + CLEAN PULL from BELOW KNEE to MID-THIGH + CLEAN PULL from BELOW KNEE *use straps
3× 1+3+1@85%, jerk-%, rest 2-3min

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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

5+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

10-15× PRESS IN SNATCH *barbell

15-20× SEATED GOOD MORNING *barbell btn

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video: DB SQUAT JUMP

video: PRESS IN SNATCH

video: SEATED GOOD MORNING

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KEHONHUOLTOA!

Cal ski
Pullups
Hang cleans
100-10 su

@50

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee box jumps(sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
power clean + tempo squat clean + push jerk + split jerk
3x1+1+1+1reps @60-75%
power clean or squat clean + split jerk
8x1+1@80-85%, go new set every 1.5 min

Strenght
4x sledge push 15-20m@moderate + hs walk x 15-25 meters/wall walks x 4-6 reps
rest 2-3 min bwn sets

Metcon @80-90% effort
3 sets
3-4 min emom / 1 min rest
3 hang power clean
3 front squat
3 push jerk
use 16-24kg / 24-32kg kettlebells for this

5x3 min ON 3min OFF

15/18 Cal
10 Linkkaria
Amrap: Juoksu (hallin sivua)

5x5 hip thrust, sopiva paino tai kokonaan ilman painoa, jolloin pito yläasennossa 5 sek

[hip thrust video](http://

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Tähän voit merkitä leuanvedossa käyttämäsi painon.

Leuanveto lisäpainolla, vastaote
1x1, RPE 10

Maastaveto 5x8x50-60%
-päinvastainen tekniikka

Pendlay Row 5x5
-nousevat kuormat

Sivutaivutus 4x25 / puoli