*2min rest
*RPE 8

2×3@barbell, 1@up to 75-80%, 2-3×1@80-83%, sn-%, rest btw sets 2min

Kyykky 5x1
-viisi nousevaa ykköstä, viimeinen ykkönen 97,5-100%

Stoppi-kyykky 3x3 (50-55-60%)
-3s stoppi

SitUps 4x8
-lisäpainolla

MODERATE-HEAVY WEEK 3/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

20× FLOOR plate/light barbell PULLOVER liike tehdään suorilla käsillä ja jalat pidetään suorana kohti kattoa koko sarjan ajan

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch koko liikkeenajan lantion hallinta säilyy neutraalina ja tee pumppausten jälkeen yhdelle puolen kerrallaan jalkaterän nostot 10×

10×/side SIDE SQUAT with 1-ARM LATERAL RAISE DB/PLATE *jalat leveässä haara-asennossa - dynaaminen liike - sivukyykky yhdistetty yhden käden vipunostoon vartalon ojentuessa, kuorma suoran jalan puolella, kyykkyyn mennessä vie kuormaa ylhäältä alas lähelle koukistuvan jalan säärtä

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION + TALL SNATCH
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2@barbell, rest btw sets 1min

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE
*ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet, *use straps
2× 1+1+3@barbell, 1+1+3@47-52%, 1+1+3@52-57%, 2× 1+1+3@57-62%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2+3@barbell, rest btw sets 1min

NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK
*ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2× 1+1+1+1@barbell, 1+1+1+1@51-56%, 1+1+1+1@56-61%, 1+1+1+1@61-66%, 1+1+1+1@66-71%, rest btw sets 2min

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ECCENTRIC BACK SQUAT *3-5 sec slow down
3@barbell, 2×3@50%, rest btw sets 2-3min

BACK SQUAT
2×3@85-90%, rest btw sets 3min

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ACCESSORY FULL BODY WORKOUT
note: 2 reps in reserve! Järjestyksellä ei ole väliä!

2-3 rounds:
12x ROLL ABS
12x GOOD MORNING *low bar, knees bend
12x SEATED CABLE ROW CLOSE GRIP
6+6x KICKSTAND SQUAT *DB

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KEHONHUOLTOA!

4x2 Hang snatch
2 min rest btw sets.

*split jerk to the other side on the next set

2×2× 1+1@barbell, 1+1@up to 76-81%, 2×2× 1+1@81-84%, jerk-%, rest btw sets 2min

3 sets:
3min Row
2min Ski
1min Skillmill Run
:30 MAX Burpees
1:30min Rest
:30 MAX Burpees
2:30min Rest
Score: total Burpees

5 sets:
2 Shoulder Presses
- Build to days 2RM
- Rest as needed btw sets

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

1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, rest btw sets 2-3min

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

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, sn-%, rest btw sets 2-3min