MODERATE-MAXIMAL WEEK 10/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10×/side + 10×/side
RUSSIAN TWIST with PRESS + SIDE HIP RAISES

3×/side + 3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
KNEE TWIST on ELBOWS +
SIDE KICK +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: PLATE RUSSIAN TWIST with PRESS

video: SIDE HIP RAISES

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

video: KNEE TWIST on ELBOWS + SIDE KICK - videolta LIIKE 1 & 2
https://www.facebook.com/share/v/17PEnyXR7S/

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snatch, Clean & jerk training : you can make your own barbell technique

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SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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PUSH PRESS
5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, pp-%, rest btw sets 2-3min

OR

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SPLIT JERK *split jerk to the other side on the next set
5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, jerk-%, rest btw sets 2-3min

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SNATCH
2×3@barbell, 3×1@70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest btw sets 2min

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BOX FRONT SQUAT + 5× BOX JUMP *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös! Hypyt heti kyykyn perään
5@barbell, 3-4×1@85%, fs-%, rest btw sets 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5+5× weight WINDMILL
10× weight REAR DELT FLY
10× weight BACK EXTENSION

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video: REAR DELT FLY 0:24

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KEHONHUOLTOA!

E2MOM x8:
a) 1-2 sets of BMU drill of choice / good quality sets of BMU
- kokeile haastavampaa drilliä vs. viime viikko
- lisää 1-2 toistoa / intervalli viime viikkoon
b) 20-40 DU (TC: 45s) / 30-45s DU training

2×3@barbell, 3×1@70%, sn-%, rest btw sets 2min

Warm Up
3 rounds
1 min air bike
3-5 inch worm + push up
10-12 curtsy lunges/ cossack squats / jumping lunges
:20-30 knee tuck hold on pull up bar (myötä/vastaote)

Strenght
Snatch Grip Push Press behind neck + overhead squat 4x3+2reps@65-70-75-80% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-65-65% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-45-45% + standing tricep turn with rx db x8-12 reps
rest 2-3 min bwn sets

Metcon (zone 3-4)
Emom 24
1) wall ball shots x 10-15 reps
2) devils press x 4-5 reps @2x rx dumbbells
3) db bench press x 6-10 reps + kipping c2b or pull up x 4-6 reps (ei perhosta)
4) toes to bars x 10-15 reps
5) box jump overs, 6-10 reps @60/75cm (scale height if needed)
6) farmers hold walk lunges in place x 8-12 reps (eteen askellus, ei taakse)
7) bar muscle ups/burpee c2b pull ups/pull ups x 4-6 reps
8) double unders x 20-30 seconds

Cool down
5-10 min recovery bike / air bike / jog&walk

Warm Up
800m fast walk-light jog to moderate run
then
10m over the hurdles vasen kylki edellä
10m over the hurdles oikea kylki edellä
10m over the hurdles forward
10m lunge + twits
10m tin soldier
10m heel to but
10m knee raises "run"
2x10+10m sivuittain eteneminen "hypyillä/loikilla" ns.jenkkifutari tyyliin.
10+10 arm swings
sitten vielä
20m kiihdytys , kävely takas
40m kiihdytys, kävely takas
60m kiihdytys ja kävely takas
lepää 3-5 min ja aloita

Metcon
4 rounds
400m run@from 5km pr pace down to 2 km pr pace on last sets
rest 1 min bwn rounds
after 4th 400m take 3 minutes break (eli 1 min perään vielä 3min lepoa ja sit)
1 round
1200-1600m run @5km pr pace

Cool down
400m walk
1 min squat hold
1 min cobra to downdog

Every 1 min for 15 mins, alternating between:
min 1: 15/12 Row Calories
min 2: 10-12 Deadlifts, 80/55 kg
min 3: 8-10 Bar Facing Burpees

Barrbell Front Racked Alternating Reverse Lunge
First build up to the heaviest 20 reps

-then-

20 reps @ 90%
-then-
20 reps @ 80%

LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

3-Asennon tempaus,
3 x (lantiolta, polvelta & polven alta)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

3-Asennon tempaus (lantiolta, polvelta & polven alta),
4 x (1+1+1) @ 70%
4 x (1+1+1) @ 75%
Nosta 2:00 minuutin välein.

TAKAKYYKKY

3 x 5 @ 70%
Nosta 2:30 min välein

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BONUS

Apuliikkeet,

3-4 Kierrosta:
10/10 1-Käden pystypunnerrusta
10/10 1-Jalan romanialainen maastaveto
10/10 1-Käden kulmasoutu
10 Jefferson curlia

:30s-60s lepo liikkeiden välissä. Keskiraskaat kuromat

Tessa Borodulin

Leuanveto (myötäote) 5x5 *Every 2:30
Etukyykky 4x8 @67,5% *Every 2:30

Emom 12
1: 10 Barbell Bent Over Row
2: 7+7 DB Bulgarian Split Squats (DB)
3: 30s Arch Hold
4: Rest

1 Power Snatch + 1 Hang Power Snatch + 1 OHS
Sets 1-2: @60-65% 1RM Power Snatch
Sets 3-4: @68-73%
Sets 5-6: @75%
- Don't drop the barbell btw power snatches
- Rest as needed btw sets