💜🌼💜🌼💜🌼💜🌼💜🌼💜
12 kierrosta aikaa vastaan:
250m soutu / 500m fillari / juoksu
6 maastavetoa (50%)
10 boksihyppyä

Toinen tekee ja toinen lepää🍒

MODERATE WEEK 5/15

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WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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3 PAUSE REVERSE LUNGE + PAUSE FORWARD LUNGE + PAUSE SIDE SQUAT + PAUSE CURTSY LUNGE 3-sec pause at the bottom of the squat

10 +10 TABLE TOP BRIDGE + TABLE TOP with ROCK FOR- & BACKWARD lantion nosto + keinutukset yläasennossa eteen- ja taaksepäin - koko liikkeen ajan kyynärpäät suorana

5 SINGLE STRAINGHT LEG STRECTH selinmakuulla nosta yläkroppaa ja toinen jalka suorana, ota käsillä suoran jalan reidestä kiinni, kiipeä jalkaa pitkin pohkeeseen/nilkkaan, laskeudu hitaasti alas, toista toiselle puolen

10 PLANK HAND SHIFT, banded lankussa käsi askellus sivulle kuminauhalenkki vastuksena

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2 x 5 1-ARM FRONT RACK ELBOW ROTATION *thenar/full grip +
5 SNATCH OVERHEAD DELIVERY or MUSCLE SNATCH in SQUAT +
5 PRESS BTN or SOTS PRESS +
5 GOOD MORNING OH on the toes +
5 1-LEG RDL

2-3x 3-POSITION PAUSE SNATCH PULL + 2 SNATCH PULL *2cm off the floor + knee + power position - huuda "101" jokaisen paussin kohdalla

2x 3-POSITION MUSCLE SNATCH + 3-POSITION MUSCLE SQUAT SNATCH *floor + knee + hip position - hip contact

3x
1+1 HIP PANDA PULL + HIP SNATCH +
1+1 PANDA PULL BELOW KNEE + SNATCH BELOW KNEE +
1+1 PANDA PULL + SNATCH

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS *floor + knee + hip - 2sec pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH FROM POWER POSITION + SNATCH BELOW KNEE
2[1+1]@50-60%, 6[1+2]@70% pal 2min

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@70% pal 3-4min

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SUMO DEADLIFT + 3 PAUSE SQUAT VERTICAL JUMP
*3-sec pause at the bottom of the squat
3x8@76-91% bs-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
12x1@60% *rest for 30 sec between reps

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EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

8+8 ANTI-ROTATION LANDMINE
8-12 BANDED SEATED 1-LEG HAMSTRING CURL
12 1-LEG SEATED CALF RAISE

(Weighted) Chinup 5 RM

Rest day - what did you do?

MODERATE WEEK 4/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10 GOBLET SQUAT, KB/DB/PLATE + 10 DUCK WALK / LUNGE w/ LEG RAISE
10 REVERSE ROW *penkkiote, suoravartalo, kevennys jalat koukussa
10 FROG GLUTE BRIDGE HOLD w/ PULLOVER, PLATE
5+5 BANDED SHOULDER ROTATION STRAING ARM *takaaeteen ja edestä taakse

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT SNATCH + SNATCH BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance +
3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell +
3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER SNATCH the barbell is in the power position

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH FROM POWER POSITION + SNATCH BELOW KNEE
2[1+1]@50-60%, 5[1+2]@70% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@66% pal 3-4min

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BLOCK/RACK PINS DEADLIFT below knee
3x3@105% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
10x1@60% *rest for 30 sec between reps

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EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS
OpenGym

10 HIP THRUST, BB+weight
10 BENT OVER ROW, BB *alavatsa, myötäote
15@weight BACK RAISE

”Earthquake Bench” 5x12-20
-eli käsipainot/kahvakuulat roikkumaan kumeilla tankoon

Suorinjaloin mave käsipainoilla 4x15

Vatsarutistukset polviltaan 5x20
-kumpparilla

Tempaus käsipainolla 3x10
-jokainen toisto lattiasta

Pystysoutu kahvakuulalla 3x10
-jokainen toisto lattiasta

Yleislämmöt väh 5-10min: joku ergo + yleistä heilumista

Lajikohtaiset pumppaavat venytykset: takareidet, pakarat, lonkankoukistajat, alaselkä, etureidet, pohkeet

Kevyt takaketjuliike 3x10 (jefferson curl paras vaihtoehto)

Lantion aktivointi 3x20 (etuheilautus 👌🏻)

Tangolla 2-3x10

Vitosia 50% asti

Kolmosia 70% asti

Tästä eteenpäin ykkösiä…

5 rounds for time:
7 High Box Jumps 80/60cm
10 STOH 50/35kg
15 Push-ups

5x5 Deadlift @75%
- Rest 2min btw sets

8x 2min ON/2min OFF

A) Run x1 + 20 DB Snatches + Run x2 + Max Cal SkiErg
B) Run x1 + 20 Box Jump Overs + Run x2 + Max Cal BikeErg
C) Run x1 + 20 Wall Balls + Run x2 + Max Cal Row
D) Run x1 + 20 KB Swings + Run x2 + Max Cal EchoBike