4 rounds for time of :
8 DBL KB Front Squats @20/12kg
16 DBL KB Alt. Front Rack Lunges (8/8)
24/20 Cal Row
Timecap : 16 mins

3 kierrosta
3-2-1 wallwalk

30-20-10box over burpee
90-60-30 DU

eka kierros 3 ww, 30 bob.90du
toka kierros 2-20-60
Kolmas 1-10-30

2x 6min AMRAP /3min tauko

1) 10-20-30...
Tuplaa/Sinkkua
Istumaannousua

2) 5-10-15...
Leukaa
Kaloria

EMOM 30 min

1) 6 x Push Press (kevyt)
2) 20 x DU tai 40 x SU
3) 15 x Hollow rock
4) 6 x Good Morning (kevyt)
5) 6 x Up Down
6) 6 x Zombie Squat

merkkaa ZOMBIE

AMRAP x 15 MINUTES
19 Wall Balls @9/6kg
10 Cal Bike/Row/Ski
*Cals increase by 4 Cals each full round.

Accessory:
3 sets of 8 reps , rest 60 sec
C2 roll outs in pike position

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20-30 l-sit hold
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 2 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

Strenght
Pause Bench Press 3x3reps@55-65%
1-2 legless rope climbs up/down + 1 normal climb
rest 3-4 min bwn sets
then 10 min emom of:
3 bench press @70-80%

Metcon
2-3 sets
9-12-15 reps of
calorie row / ski / row
toes to bars
perform 5-10m hs walk after each cardio
rest 1:1 bwn sets
flow : 9 cal row + 9 ttb + 5-10m hs walk + 12 cal row + 12 ttb + 5-10m hs walk etc...
women calories 12-10-7.

Accessory Work
2-3 sets
5-10 jefferson curls with light kb
8-12 bicep curls as you like
8-12 tricep turns as you like
rest as needed bwn sets

3 rm OH Squat 3 RM

MODERATE WEEK 9/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

CONSENTRIC SPLIT JERK *block/rack - aseta pukit/räkki dippi syvyyteen *split jerk both side 1+1
2×2@barbell, 2-3×2@45%, jerk-%, rest btw sets 2min

SPLIT JERK *block/rack *split jerk to the other side on the next set
2×2@barbell, 5×3@70-75%, jerk-%, rest btw sets 2min

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SCARECROW SNATCH *flat footed, "tall snatch" tanko ylävatsan/rintalastan korkeudella - kyynärpäät kohti kattoa - lavat kyljessä -- ei hartiat korvissa! Sähäkkä kääntö suoraan alle, jalat leviää vastaanotossa
2-3×3@light barbell, rest btw sets 2min

NARROW GRIP SNATCH *clean grip *tehdään kyykkyyn, jos ahistaa paikkoja niin sitten raakana vastaanotto
2×2@barbell, 2@up to 65-70%, sn-%, rest btw sets 2min

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BACK SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
1@up to 68-73%, rest btw sets 2min

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SPLIT STANCE RDL *1-3sec pause at the knee *clean grip
2× 3+3@45-50%, 2× 3+3@50-55%, jerk-%, rest btw sets 2min

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video: SPLIT STANCE RDL

video: CONSENTRIC SPLIT JERK

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KISAAJAT:

MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK
3× 2+2+2@barbell, rest btw sets 2min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@62%, jerk-%, rest btw sets 2min

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BACK SQUAT
1@up to 80%, rest btw sets 2min

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SNATCH PULL
3×2@85%, sn-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

6× GTOH with PLATE
3×/side PLATE WINDMILL
6× PLATE GOBLET SQUAT
3× PLATE FRONT RAISE + ROTATION

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: GTOH with PLATE

video: PLATE WINDMILL

video: PLATE GOBLET SQUAT

video: PLATE FRONT RAISE + ROTATION

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KEHONHUOLTOA!

CLEAN

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Shoulder / front rack mobility

Barbell warmup (10min)

Emom 5min @30-45% (C&J 1RM)
2 Muscle clean
2 Power clean
2 Front squat

E2mom 10min @ 50-65%
1 Power clean
1 Front squat
1 Hang Squat clean

In 15min find heavy>
1 Clean

10 ROUNDS (30 minutes)

• 2 min erg (85%)
• 1 min plank