MODERATE-HEAVY WEEK 6/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6+6 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION
6+6 BIRD DOG w/ banded
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

video: DOWNWARD DOG with TOE TOUCH both side

THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: BIRD DOG w/ banded

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MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH + SNATCH ABOVE KNEE
1+2@barbell, 1+2@50%,1+2@60%, 2-3[1+2]@65%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3 and hold the lockout and split position for 2 seconds btw reps
2[2+2+3]@barbell, rest btw sets 1min

CLEAN + CLEAN ABOVE KNEE + JERK
1+2+2@barbell, 1+2+2@50%, 1+2+2@60%, 1+2+2@70%, 2-3x2[1+1+1]@74%, rest btw sets 2min

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BACK SQUAT
2-3@up to 88-93%, rest btw sets 2min

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RDL - NO SHOES! *cl grip - jalkaterät suoraan eteenpäin
2-3x3@75-80% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10+10 REVERSE CRUNCH + STRAIGHT LEGS ABDOMINAL CRUNCHES
8-10 DB UPRIGHT ROW
80-100 HUNDREDS

Rest as needed

video: REVERSE CRUNCH

video: STRAIGHT LEGS ABDOMINAL CRUNCHES

video: DB UPRIGHT ROW

video: HUNDREDS

MODERATE-HEAVY WEEK 5/10

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WARM UP n. 15-20min

2 rounds: no shoes

6+6 BULGARIAN SPLIT SQUAT
12 DEAD BUG with weighted PULLOVER + 6 DEAD BUG PRESSING *plate
10+10+10 SIDE PLANK HIP LIFT + BODY SAW + SIDE PLANK HIP LIFT
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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video: BULGARIAN SPLIT SQUAT

video: DEAD BUG with weighted PULLOVER

video: DEAD BUG PRESSING

video: SIDE PLANK HIP LIFT

video: BODY SAW

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
2[4+4+4]@barbell, rest btw sets 1min

POWER SNATCH + SNATCH
2+2@barbell, 2+1@up to 66% sn-%, rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
2[4+4+4]@barbell, rest btw sets 1min

POWER CLEAN + CLEAN + JERK *split jerk both side 1+1
1+1+2@barbell, 1+1+2@up to 82% jerk-%, rest btw sets 2min

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BACK SQUAT JUMP
3x5@~25% bw-%, rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@up to 85-90%, sn-% rest btw sets 2min

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SNATCH PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
2-3x2@100-105% sn-%, rest between sets 2min

video: SNATCH PANDA PULL - jalan levitys sivulle (snatch speed pull)

video: SNATCH PANDA PULL - ninja tyyliin

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-15 PULL UP *vastaote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING BENCH OBLIQUE CRUNCH
8+8 DB TRICEPS KICKBACK

Rest as needed

10-8-8-6 push press

3x 5-10 pull up
1 x max reps pull up

3x5-10 ring dip
1x max reps ring dip

3x 10+10 Db row

25min laadukkaasti

2-3 Valitsemaasi liikettä
90s Koneella tai hölkäten kevyttä liikettä väliin

Easy Pace Cardio
Warm Up
Sledge Push/Pull for 5 minutes (light) + Mobility drills for 10 minutes

Full Body Workout
Part 1
3 rounds
40s easy / 20s mod / 10s fast Ski
10/10 suitcase deadlifts with 10-15/15-20kg
10/10 half kneeling arnold press @5-10/10-15kg
10/10 side plank hold + rotation

Part 2
3 rounds
40s easy / 20s mod / 10s fast Row
10/10 banded monster walk + 10-15 banded air squats
10/10 single arm db row
20 bicycle crunch

Part 3
3 rounds
40s easy /20s mod/10s fast Assault bike
12-16 weighted cossack squats
8-12 perfect push ups
20 weighted russian twits

Rx´d
4rounds:
15/12cal echo
15 ttb

rest 2min between sets

Scaled
4rounds:
10/8cal echo
8 ttb

rest 2min between sets

A.
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

A)
EMOM 10 mins
1 Power Cluster + 1 Power Clean + 1 Push Jerk
-start at a moderate (60%) weight and try to add weight each min!

B)
Partner workout (Relay style)
AMRAP 16 mins
12 calories bike/row/ski
9 deadlifts
6 hang power cleans
3 push jerks

Rx: @60/43kg

Goal: 8+ rounds

10 rounds for time:
3 Clean & Jerks 50/35kg
3 Bar Over Burpees

For time - TC: 14
5 rope climb - HUOM! Katso skaalaukset
25 T2B / K2E / V-up / tuck up
50 WB (9/6)
25 T2B / K2E / V-up / tuck up
5 rope climb

SKAALAUS:
-Rope Climb:
1) toistot - sellainen toistomäärä, jonka pystyt tekemään noin 1,5min aikana
2) kiipeilykorkeus: jos saat kiivettyä esim. 1-2 jalkalukkoa, muttet vielä koko köyttä, kiipeä lukoilla niin korkealle kuin pääset / uskallat per toisto. Myös tässä vaihtoehdossa voit skaalata toistomäärää alaspäin.
3) lying to standing

-T2B: valitse variaatio ja määrä, jolla pystyt suorittamaan toistot tuoreena max. 5 sarjassa. Jos teet polvien nostoja, pyri nostamaan polvet mahdollisimman korkealle kohti rintaa ja pyri kääntämään "häntäluu eteenpäin"

-WB: skaalaa painoon ja määrään, jonka pystyt suorittamaan max. 6 sarjassa tuoreena