AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar.
– Partners can only accumulate calories if their partner is holding or hanging.

Scaled WOD
AMRAP 20 with a partner:
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

EMOM40

1. 45s shuttle run
2. 8-10 turkish sit up
3. 8-10 ring row
4. 10 + 10m DKB mixed carrry (oh & front rack)
5. rest
   

Rpe 3-3.5 Vauhti ja painot huomioiden rpe.

MODERATE WEEK 6/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FFE SPLIT SQUAT

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT

video: ALT SIDE SQUAT

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snatch, Clean & jerk training : you can make your own barbell technique

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2-3×1× 2+2+2+2@barbell, rest btw sets 2min

TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
2-3×2@light weight, rest btw sets 2min

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SNATCH
1-2×3@barbell, 1@up to 72%, 1@77%, 1@77%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
2-3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

TALL CLEAN + PUSH JERK in SPLIT *tall=seiso suorana, lähtöasento tasajalalta
2-3× 2+[2+2]@light weight, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1+1@up to 70%, 1+1@75%, 1+1@75%, jerk-%, rest btw sets 2min

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BACK SQUAT
5@barbell, 1@up to 75%, 3×1@80-85%, bs-%, rest btw sets 2-3min

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DEFICIT SNATCH PULL
3×3@80-85%, sn-%, rest btw sets 2min

Set the snatch starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

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 explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.

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video: TALL SNATCH

video: TALL CLEAN

video: PUSH JERK in SPLIT

video: DEFICIT SNATCH PULL / Snatch Pull on Riser

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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

10× +10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + BAND PRONE HAMSTRING CURL

10×/side BARBELL SIDE BEND *weight

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: BAND PRONE HAMSTRING CURL

video: BARBELL SIDE BEND

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KEHONHUOLTOA!

Shoulder press 2x2

Toistot raskaita

TERWA THROWDOWN KARSINTALAJI 1
Laji 1 RX & Masters 35-54

For time:

50 Kettlebell box step-overs

2000m Row

50 Chest to bar pull ups

Time cap 18min

WORKOUT VARIATIONS

RX, Masters 35-39, 40-44, 45-49, 50-54

♀ 50cm Box & 16kg Kettlebell

♂ 60cm box & 24kg Kettlebell

Masters 55-59, 60+

♀ 50cm box, 12kg Kettlebell, Pull ups

♂ 60cm box, 16kg Kettlebell, Pull ups

TAI

Metcon
3 rounds at (zone 2 pace)
40/32 calories bike erg
40/32 calories row erg
40/32 calories ski erg
40/32 calories assault runner
or just do 3 minutes of easy work with each movement for total 3 rounds.

Midbody work
3 sets of
10 ab wheel roll ous
15 v-ups
20 weighted russian twists@10/15kg (pause on each rep)
rest 2-3 min bwn sets

MODERATE WEEK 6/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. HIP AIRPLANE - right side
2. TALL KNEELING RUSSIAN TWIST PRESS with PLATE modifield
3. HIP AIRPLANE - left side
4. RUSSIAN BABY MAKER
5. FOREAM PLANK PULL-THROUGH with PLATE

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video: HIP AIRPLANE

video: TALL KNEELING RUSSIAN TWIST - videolla ei ole PRESS-liikettä, katso alempi

with PRESS - videolla kaveri tekee istuiltaan

video: RUSSIAN BABY MAKER

video: FOREAM PLANK PULL-THROUGH

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH PRESS + POWER JERK *tall=seiso suorana, lähtöasento tasajalalta
1-2×1× 2+2+2+2+2+2@barbell, rest btw sets 2min

CLEAN HIGH PULL from POWER POSITION + CLEAN from POWER POSITION + POWER JERK + SPLIT JERK
*lift from power pos. - pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under. *split both side 1+1
1-2× 2+2+2+2@barbell, 2× 2+2+2+2@light weight, rest btw sets 2min

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FLOATING POWER CLEAN + FLOATING CLEAN + POWER JERK + SPLIT JERK
1×2× 2+2+2+2@barbell, 2-3× 1+1+1+1@65-70%, jerk-%, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@50%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
6×3@75%, 3+ reps@75%, rest btw sets 2-3min

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BENCH PRESS + PUSH JERK IN SNATCH
3-4× 3+3@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

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video: TALL CLEAN

video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: CLEAN from POWER POSITION

video: FLOATING POWER CLEAN

video: FLOATING CLEAN

video: ECCENTRIC SHOULDER PRESS

video: PUSH JERK IN SNATCH

video: SNATCH PUSH JERK

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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

10× KOPENHAGEN RAISE *straight leg / bent knee

10× BANDED FACE PULL

10× + 30sec BACK EXTENSION + PLANK with weight

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video: KOPENHAGEN RAISE *straight leg & bent knee

video: BANDED FACE PULL

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KEHONHUOLTOA!

SNATCH

Warmup
2 sets
20 Passthrough w/rubber band
10 Air squats
20 Pull apart
10 Good morning
20 Hollow rock
10 Kazak squats w/ pause

Technique
With PVC and barbell
- Snatch grip
- Snatch grip deadlift
- Shrug & pull
- Muscle Snatch
- Power Snatch
- Overhead squat
- Squat snatch

Snatch complex
10 min for quality:
1 power snatch + 1 OHS

3 sets:
Tabata 20/10sec x 8
Set 1: Alt. Knee Tucks in hollow hold
Set 2: Superman Hold
Set 3: Flutter Kicks in hollow hold

3 sets:
HS-walk
- 5 tries / set
- Rest as needed btw sets
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3 sets:
10 HS Shoulder Shrugs
- Rest as needed btw sets
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3 sets:
Max reps Elbow Taps / Shoulder Taps
- Rest as needed btw sets
- Goal 20 taps (1=1)
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:20 On / :40 Off x 4:
HS Steps Onto a 5/10kg Plate (feet on the wall)
- 1rep = step both hands on and off the plate
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1 set on both directions:
HS Walk Around The Box 80/60cm
- Alt btw clockwise/counter clockwise
- Feet on the box, arms as close to a box as possible (pike position, stacked body)
- Weight on the shoulders, head btw the arms, looking the box
- Rest as needed btw sets

10min for quality:
a) 10+10 pallof press
b) 8+8 db row
c) 10-15 push-up (deficit, elevated)

Valitse joko Accessory-setti TAI leukojen 1/3RM.