3x1@80%, bs-%, rest btw sets 3min

40 Minutes @ HR Zone 2-3

Run 400m / Row 500m / Bike 1000m
10 + 10 One Arm Thrusters w/ DB
1:00 Plank
20 Kettlebell Swing
1:00 Wall Sit
10 Floor Bench Press w/ DB´S

Clean and push jerk 3x3

Hs hold practice
.
.
Gymnastics holds

5rounds

20s On / 40s off
1) hs hold
2) chin over bar
3) top of push up
4) hollow hold

MODERATE-HEAVY WEEK 3/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: HALF BLACKBURNS 0:35

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

--

SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 2=1+1
2x2x[1+1+2]@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 80%, 1+1@85%, 1+2@80%, 1+1@85%, 1+2@80% jerk-%, rest btw sets 2min

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%
3@up to 80%, then DROP SETS 4-5x3@-10%, fs-%, rest btw sets 3min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW

6 sets:
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Snatch
- Start @50% 1RM Snatch, build by feel
- Rest 2min btw sets

Maastaveto 4x7x70%

Etukyykky Max5
-ei fail!!

Kyykky 4x4x65%

10min Time Cap
Find Heavy Of The Day

Clean + Hang Clean + Front Squat

(Power or Squat)

"Fitness Murph"

800m run
50 pull up
100 push up
200 air squat
800m run