LIGHT-MODERATE WEEK 1/11

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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

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video: CHILD POSE with TWIST modifications 2:58

video: plate GTOH

video: TRICEPS PUSH UP

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

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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, 4x1x[2+1+2]@55-60%, 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 70%, then DROP SETS 4-5x1x[5+3+2]@-10%, sp-%, rest btw sets 2min

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BLOCK BACK SQUAT *90°
3x5@70%, bs-%, rest btw sets 3min

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RDL *sn-grip, use straps
6@70%, 6@75%, 6@80%, sn-%, 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

3-8 strict pull ups/ring rows
12 DB snatch
– rest of time ergo

FOR TIME

10 x BURPEE

Niin nopeesti ku ikinä lähtee

Isabel
For Time:

30 Snatches

rx 43/61 kg

Warm Up
2 rounds
2 min cardio machine
10+10 good morning with barbell (toinen jalka kengän mitan edessä)
:30 excentric toes to bar
10+10 single arm plate press (tarjoilija ote)

Strenght
Build to heavy 3 rep set on Pause Overhead Squat
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Dumbbell Snatch (muscle or power)
2x8+8 reps @climbing to workout weight
2x12+12 reps@workout weight
rest 1-2 min bwn sets

Metcon
3 rounds for time (10 min time cap)
25/20 calories ski erg or 20/15 calories air bike @moderate pace
20-25 wall ball shots

HS hold drills: (15-20min)
- 3 x 10-20s HS hold face to wall
- 3 x 5-10s/5-10s HS hold face to wall + single leg extension
- 3 x 1-2 kick up to hs + 5-10s hold
- partner assisted Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

Kipping pull drills: (15-20min)
RX: pitää pystyä tekemään minim 3 tiukkaa leukaa
- 3 x 4-6 kip swing
- 3 x 4-6 toes up/knees up
- 3 x 1-2 hip extension
- 3 x 1-3 half pause drill
- 3-4 x 1 kipping pull up
- timing

Scaled: (jos ei saa tehtyä tiukkoja leukoja)
- box drill
- single leg box drill
- kip swing
Huom! Kaikki kohdat rauhassa hyvillä levoilla, jotta laatu säilyy.

EMOM x 40

1) 9-20cal row
2) 9-20cal ski
3) 9-20cal echo
4) rest

Target VK 1- VK2. Valitse sopivan haastavat kalorit kuitenkin niin, että pystyt lisäämään seuraavilla viikoilla 1-2per caloria per viikko

AMRAP5 w/ partner:
a) 6 s.a. db suitcase deadlift, L
3 s.a. db front rack squat, L
6 s.a. db suitcase deadlift, R
3 s.a. db front rack squat, R
b) AMRAP wall walk / feet on box wall walk

Tulos: Yhteenlaskettujen wall walkkien määrä.

Rx: 22,5 / 15

Treenin flow:
Toinen aloittaa a:sta, toinen b:stä. B:ssä tehdään niin monta wall walkkia kuin ehditään sillä aikaa kun A tekee kierroksen omia liikkeitä. Tämän jälkeen osien vaihto ja toistetaan 5min ajan."

EMOM x8-12

1) machine
2) 5 press + 5 push press + 5 jerk behind the neck
3) machine
4) 5 kangaroo squat + 5 front squat + 5 thruster

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