YGIG 15 min

30 Tuplaa/Sinkkua
6 C&J 45/60 kg
90s Amrap kalorit/kierros

TULOS= Kalorit

Partner workout

For time:
2 rounds of:
10 Synchronized Devil Press, 22.5/15 kg
20 Box Jumps, 60/50cm (YG, IG)
15 Synchronized Alternating Dumbbell Hang Clusters, 22.5/15 kg
20 Box Jumps, 60/50cm
20 Synchronized Dumbbell Snatches, 22.5/15 kg
20 Box Jumps, 60/50cm
-- then --
2 rounds of:
20 Bar Muscle-ups (YG, IG) / Strict pull ups
10 Synchronized Burpees
25 Handstand Push-ups (YG, IG) / Box hspu/ regular push up
10 Synchronized Burpees
30 Alternating Pistols (YG, IG) / Weighted box step up @22,5/15kg
10 Synchronized Burpees

Timecap: 30 mins

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

---

video: CHILD POSE with TWIST modifications 2:58

video: plate GTOH

video: TRICEPS PUSH UP

---

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

--

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