Weighted pull ups 3x4

Incline DB bench press 3x12.

Maastaveto 3x1 100% Eli ei yritetä uutta ennätystä vaan tehdäään vanhalla 1rm painolla (koskee myös Teroa)

For time:
100 DU
20 t2b
80 du
20 c2b/pull up
60 DU
20 burpee box jump over
40 DU
20 walking lunges
20 DU
10 V-up

30s. Arch hold + 10 superman rock x 4
Yhden jalan pohjenousu, korokkeella. Polvi koukussa. 2 x 8-12

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:20-30 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 10-8-6-6-6reps@50-55-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+8+6+6+6reps@50-55-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-8-6-6+6 reps@50-55-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

Metcon
8 min amrap
8 weighted box step overs with rx db's (50/60cm)
8 ring push ups
4 devils presses
rest 4 min
8 min amrap
8 front rack step back lunges with rx db's
12 push ups
4 sandbag cleans

500m Row
21 x Kettlebell Swing
12 x Pull Up
3 Rounds, For Time

*split both side 1+1

2×2× 1+2@barbell, 3× 1+2@65-70%, jerk-%, rest 2min

Push press

Build to 3RM

MODERATE-LIGHT WEEK 1/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

10× Plate BENT OVER SNOW ANGEL with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

10+5×/side SQUAT TO FORWARD FOLD + DEEP SQUAT ROTATIONAL REACH

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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==

video: Bent Over Snow Angel

video: Squat to Forward Fold - video 9 + Deep Squat Rotational Reach video 10
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=9
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=10

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SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 4× 1+1+1@60-65% /or/ 3× 1+1+1@55-60%, sn-%, rest 2min

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CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 4× 1+1+1@60-65% /or/ 3× 1+1+1@55-60%, jerk-%, rest 2min

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ZOMBIE SQUAT with HOLD *hold sticky point 3-5sec each reps - syvyys jossa ala- taikka yläselän pito häviää
2-3× 3-5 reps@barbell - light weight, rest 2 min

TEMPO FRONT SQUAT *slow down for 5sec, explosively up - each reps
3×3@60%, rest 2min

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*HOX! Valitse a) dl tai b) jerk support harjoite TAIKKA vaihda a/b harjoitteita vuoroviikoin!

a)
CLEAN DEADLIFT + CLEAN PULL from MID-THIGH *use straps
3× 1+2@60-65%, cl dl-%, rest 2-3min
*lähtöasento, ote, katse, terävyys jne. ovat samat mitä rinnallevedossa
*voit laskea kahdella tapaa teoreettisen 1rm cl dl:iin, mikäli tulosta ei ole. a) cl 1rm × 1,3-1,4 tai b) bs 1rm × 1

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b)
JERK SUPPORT 5-10sec
3×3@80-90%, jerk-%, rest 2-3min

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video: block snatch panda pull

video: clean panda pull

video: clean deadlift vs conventional deadlift

The clean deadlift is the most basic strength builder for the pull of the clean. It resembles a standard deadlift to large degree, but the critical difference is that the positions, posture and balance match that of a clean, rather than allowing the higher hips, balance toward the heels, and potentially rounded back of a standard or powerlifting deadlift.

Set the clean starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, clean-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips as you finish extending the legs into a standing position.

While the deadlift is fundamentally not a speed or power exercise, we generally want to move the bar up relatively quickly without compromising balance, position or posture.

At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned back very slightly—any backward lean should be from the hip, not hyperextension of the lower back.

Return the bar to the floor under minimal control, maintaining your grip and basic position and posture. Generally the focus is the concentric motion, so the eccentric portion is not emphasized.

video: clean pull from mid-thigh 0:24

video: jerk support

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

15-20×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

15-20× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

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15-20×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

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20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

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video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation

Mave 6*6

Penkkipunnerrus 6*3