250-m row
– Rest the remainder of each interval.

Scaled WOD
Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.

MODERATE WEEK 2/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10x DEAD BUG plate PULLOVER
5x/side LATERAL LUNGE or COSSACK SQUAT
5x SQUAT JUMPS
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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video: DEAD BUG plate PULLOVER

video: LATERLAL LUNGE

video: COSSACK SQUAT

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PRESSING SQUAT/POWER JERK
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

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BLOCK NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + SPLIT JERK *the height of the barbell is in the power position, clean from pwr pos.- hold this position for 2-3 seconds before clean, split both side 2=1+1
2x1x[2+1+2]@barbell, 2+1+2@55-60%, 2x1x[2+1+2]@60-65%, jerk-%, rest btw sets 2min

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SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
2-3x1x[2+2+2+2+2]@light barbell, rest btw sets 1min

B1. PAUSE OHS + OHS 3 sec pause at the bottom
2+3@barbell, 2+3@up to 75%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min
*exercise to build strength, mobility, stability and confidence.
a strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

B2. SNATCH BALANCE + OHS
2+3@barbell, 2+3@up to 75%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min
exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under,
a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec 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

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DEFICIT SNATCH DEADLIFT *put the red platform under your feet
6@70%, 6@75%, 6@80%, sn-%, rest btw sets 2min

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video: TALL CLEAN

video: PAUSE QUATER BACK SQUAT JUMP

video: DEFICIT CLEAN DEADLIFT

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SUPERSET: quality

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

3 rounds: no shoes - light weight
A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
A3. 10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

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video: LU RAISES

video: MEADOWS ROW 1:52

Every 10 mins for 20 mins do:
20 Burpee Box Jump Overs, 60/50cm
40 Push-ups
80 Air Squats

Timecap is 8 mins for each set!

*90°
3x5@75%, bs-%, rest btw sets 3min

*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

Amrap 8’
2-4-6-8-10…
Wall ball @9/6kg
T2B
40 m suttle run after each round

Rest 2’

Amrap 10’
4-8-12-16….
Db hang snatch@22,5/15kg
Db goblet lunges
20 m sandbag bearhug carry after each round @45/30kg

Rest 2’

Amrap 12’
5-10-15-20…
pull up
Sit up
20 double under after each round / 40 single under

Back Squat

5 x 5, go every 3:00

2x2x[1+1]@barbell, 1+2@up to 70%, 1+2@75%, 1+2@70%, 1+2@75%, 1+2@70% sn-%, rest btw sets 2min

MODERATE WEEK 2/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP + HALF ROLL TO COMBAT STANCE

10×/side + 10×
1-ARM BENCH PRESS IN HOLLOW + GLUTE-HAM BRIDGE WALKOUT

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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kuvat liikkeistä

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video: HALF ROLL TO COMBAT STANCE 1:03

video: 1-ARM BENCH PRESS IN HOLLOW

video: GLUTE-HAM BRIDGE WALKOUT

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
*jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös
2×2× 1+1+1+1+1+1@barbell, rest btw sets 2min

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SNATCH + SNATCH PUSH PRESS + PAUSE OHS *2-3sec pause in the bottom *vauhtipunnerrus - koita pitää mahdollisemman pitkään kantapäät lattiassa
2× 1+2+2@barbell, 1+2+2@up to 68-73%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + MUSCLE CLEAN IN CLEAN + PUSH JERK
*jää tall:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä ja nouse viimeisen jälkeen fs ylös *push jerk - niijaus alle
2×2× 1+1+1+1+2@barbell, rest btw sets 2min

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CLEAN + PUSH JERK IN SPLIT *split jerk to the other side on the next set
2× 1+2@barbell, 2-3× 1+2@65-68%, jerk-%, rest btw sets 2min

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DEFICIT SNATCH DEADLIFT with SLOW ECCENTRICS *3-6 seconds slow eccentric *put a rubber mat under your feet *you can use straps
3@barbell, 3@3-4 set rises to moderate heavy weight, rest btw sets 3-4min

...jatka edellisestä kuormasta nousua normaali tempaus maastavedolla päivän 3 toiston maksimiin - jätä 1 toiston vara.

SNATCH DEADLIFT *you can use straps
3@up to the maximal weight of the day - nearly 3RM - NO FAILURE - 1 reps in reverse! rest btw sets 3-4min

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video: PRESS IN SNATCH

video: SNATCH PUSH PRESS

video: PUSH JERK IN SPLIT

video: DEFICIT SNATCH DEADLIFT

video: SNATCH DEADLIFT

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

SET 1: 12 reps, rest 30sec, SET 2: 12 reps, rest 45sec

12× + 12× DB BENCH PRESS

12× + 12× LAT PULLDOWN *wide grip

6+6× + 6+6× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

12× + 12× DB ZOTTMAN CURL

12× + 12× DB SKULL CRUSHERS

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 30 seconds, SET 2 rest 45 seconds

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video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: DB SKULL CRUSHERS 0:45

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KEHONHUOLTOA!

Warm Up
3 rounds
1 min air bike
5 inch worm + push up
5+5 squat strech / 5+5 lunge elbow strech / hip switch 5+5 reps
10 scapula pull ups or rolls + 10 kipping movements (both grips)

Strenght
Pause Front Squat
5x3reps@60-70% of 1m
rest 2-3 min bwn

Metcon
4-5 sets, go new set every 3 minutes (12-15 minutes)
12/15 cal air bike (masters 45+ 10/13 calories
12 double db deadlifts + 9 hang power cleans + 6 push presses with 15/22.5kg's
go at 80-85% effort, time target sub 2 min 10 sec per round

Accessory Work
3 sets of
16-24 weighted cossack squats @5/10kg
10-12 double db row @15/22.5kg's
32-48 weighted ukraine twists @5/10kg (jalat ilmassa)
rest 2 min bwn sets