Hs hold practice
.
.
Gymnastics holds

5rounds

20s On / 40s off
1) hs hold
2) chin over bar
3) top of push up
4) hollow hold

MODERATE-HEAVY WEEK 3/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: HALF BLACKBURNS 0:35

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 2=1+1
2x2x[1+1+2]@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% jerk-%, rest btw sets 2min

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%
3@up to 80%, then DROP SETS 4-5x3@-10%, fs-%, rest btw sets 3min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW

6 sets:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Snatch
- Start @50% 1RM Snatch, build by feel
- Rest 2min btw sets

Maastaveto 4x7x70%

Etukyykky Max5
-ei fail!!

Kyykky 4x4x65%

10min Time Cap
Find Heavy Of The Day

Clean + Hang Clean + Front Squat

(Power or Squat)

"Fitness Murph"

800m run
50 pull up
100 push up
200 air squat
800m run

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 plate squats
then some overhead mobility and skill prep for jerks

Strenght
Power/Split Jerk Training for 15-20 minutes from rack
2-3 reps, hit set every 1,5-2 minute

Metcon
12 min amrap with partner
20/16 calories machine
20 thrusters with 20/30kg
20 burpee over barbell
you go, i go!

FOR TIME:

15-10-5
BMU / Scaled c2b or pull up
Db walking lunge meters @22,5/15kg´S

Target under 5min, time cap 7min / Double DB, farmer carry grip

MODERATE - HEAVY WEEK 5/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10×/side PALLOF PRESS IN SPLIT - heels up *haastetaan tasapainoa ja tehdään päkiällä, molemmat jalat

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG (a. video) alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (b. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH 3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PALLOF PRESS IN SPLIT

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a) video:

&
b) video:

video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6

video: CHILD's POSE with LATS STRETCH

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

POWER CLEAN + CLEAN
1-2× 1+2@barbell, 5× 1+2@70-75%, jerk-%, rest btw sets 2min

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DROP SNATCH *flat footed
2×3@barbell, 3@up to 45-50%, sn-%, rest btw sets 2min

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PAUSE BACK SQUAT + 1¼ BACK SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
2@up to 65-70%, rest btw sets 2min

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CLEAN PULL to HOLD + CLEAN PULL from MID-THIGH *1-2sec hold full extension
2+3@70-75%, 2+3@75-80%, jerk-%, rest btw sets 2min

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video: CLEAN RACK DELIVERY & TALL MUSCLE CLEAN & TALL CLEAN 0:41

video: DROP SNATCH
*Start with the bar behind your neck, your hands in your snatch grip and your feet in the pulling position. Brace your trunk, set the shoulder blades tightly together, and ensure you’re balanced evenly over the whole foot.

Without any upward drive on the bar with the legs, pick the feet up and punch the arms to push yourself down as aggressively as possible into the bottom of an overhead squat. The goal is to elevate the bar as little as possible, and to establish a secure lockout in the bottom immediately.

Ensure you’re balanced and the bar is locked securely overhead, and then return to standing with the bar still in the overhead position.*

video: 1¼ BACK SQUAT
Back squat with control all the way into the bottom. Without bouncing, and intentionally focusing on leg and glute tension, stand to just under parallel, return to the bottom, and then stand completely. You should feel continuous tension and control throughout the motion

video: CLEAN PULL to HOLD
*Set the clean starting position tightly and 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 while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.*

video: CLEAN PULL from MID-THIGH 0:28 "HANG CLEAN PULL"

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

10× + 10× SEAL ROW + SEATED DB REVERSE FLY *seal row wide grip - liike kohti napaa (chinese seal row), use straps

10× LANDMINE ROTATION

5× or 10× NEUTRAL GRIP SEGMENT PULL UP or
NEUTRAL GRIP SEGMENT PULLDOWN *lapiokahva neutraaliote
1.) hold *pito rinnalla
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle
3.) eccentric *hidas/jarruttava työ suorille käsille

10×/side + max reps/side DB SINGLE LEG SEATED CALF RAISES + SINGLE LEG CALF RAISES *laita koroke päkiän alle istuiltaan & seisten tehden, istuillaan pidä toinen jalka koukussa aktiivinen pito koko työsarjan ajan

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video: SEAL ROW videolta 1:15 kohdalla

video: SEATED DB REVERSE FLY 0:28

video: LANDMINE ROTATION

video: NEUTRAL GRIP PULL DOWN 1:20

video: DB SINGLE LEG SEATED CALF RAISES

video: SINGLE LEG CALF RAISES 0:19

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KEHONHUOLTOA!