MODERATE-HEAVY WEEK 2/9

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WARM UP n. 10min

2 rounds: no shoes

6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec
12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION
10 step OH DUCK WALK
20sec WALL HANDSTAND HOLD

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video: 3 LEVEL BAND PULL APART
https://www.instagram.com/p/CuRmFcRyrjR/?img_index=2

video: T-ROTATION
https://www.instagram.com/p/CuRmFcRyrjR/?img_index=6

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SNATCH PULL from Above knee *full foot + SNATCH Above Knee + OHS
2[1+2+2]@barbell, 4[1+2+1]@up to 67-76% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN Above Knee + JERK
1+2+2@barbell, 4[1+1+2]@up to 67-76 jerk-% , rest between sets 2min

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BOX BACK SQUAT *90° + 5 LOW BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös ja boksihypyn vastaanotto suorinjaloin
4x5@80-85% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 REVERSE HYPER
10 BARBELL/PLATE SIT UP

Rest as needed

Bench Press

3-3-3-3-3 AHAP

Go Every 3:00

DELOAD WEEK

3 rounds
6-8 strict handstand push-up / box HSPU
20 pulls on the rower for max calories
Work and rest 1:1

B) Core
3 rounds for quality
8-12 strict toes to bar / knee raise
14-20 alternating v-up

A)
Daily max of :
2 Back squat + 1 behind the neck Split jerk + 1 Split jerk

B)
EMOM for as Long as Possible
3 Power Cleans @84/61kg
3 Front Squats
3 Jerks

Take the barbell from the ground.
Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute.

Good Score for “Macho Man”
– Beginner: 7-9 rounds
– Intermediate: 10-12 rounds
– Advanced: 13-15 rounds
– Elite: 16+ rounds

Warm Up
2 rounds
1.5 min cardio
8-12 perfect push ups
8 scapula rolls + 8 kipping
4-6 burpee pull ups

Rope climbing skill checking

Strenght
Bench Press 5x4reps @70-80% (2-4 RIR)
perform 1 legless or normal rope climb right after / or single arm ring row 4/4 right after bp
rest 2-3 min

Metcon
Emom 20
1) Ski or Air Bike x 45 seconds
2) 6-10 burpee over sb/kb/db (sivuttain)
3) Row x 45 seconds

4) Sandbag bear hug squats x 8-12 reps @35-45/45-68kg or heavy kb goblet squat

2rounds: 4min ON/ 1min OFF

1) bike
2) row
3) ski
4) echo

Facepulls 3x20

Lattipenkki käsipainoilla 3x8-15

Penkki 5x1x80%
-3s stoppi
-joka sarjaan eri ote, kapeasta leveään

Vipunosto eteen tangolla 3x10

Hauiskääntö tangolla 3x20

Rannekääntö tangolla 3x20

"DIANE-ISH"
PERFORMANCE
ON A 15:00 RUNNING CLOCK...
21-15-9
Deadlifts @100/70kg
Strict Handstand Push-Ups
-Immediately into AMRAP in Time Remaining of
15-12-9
Cal Bike/Row/Ski
Deadlifts @60/42.5kg
Strict Handstand Push-Ups

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"DIANE-ISH"
FITNESS
ON A 15:00 RUNNING CLOCK...
21-15-9
Deadlifts @ moderate
Push-Ups / Incline Push-Ups
-Immediately into AMRAP in Time Remaining of
15-12-9
Cal Bike/Row/Ski
Deadlifts @ light
Push-Ups / Incline Push-Ups

Deadlifts
10-8-6

• Build up to and slightly past workout weight

EMOM 6

1 Minutes : Front Squats 40/30kg ( Floor )
2 Minutes : Rest