Back Squat

5 x 5, building.

Before each set 4 High Box Jumps

Go Every 3:30

Every 1 min for 12 mins:

1 Pause Power Snatch
3" pause just above the knee!

EMOM 12 mins
1-4. mins: 1 @ 75%
5-8. mins: 1 @ 80%
9-12. mins: 1 @ 80+%

2-3sets:

12 cyclist squat
6-12 ring dip
* banded if needed

5 sets:
3 Deadlifts @80%
- Singles, no TnG!
- Rest 2min

*90°

3x3@80%, bs-%, rest btw sets 3min

MODERATE-HEAVY WEEK 3/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side CHILD POSE with TWIST modifications
10x plate GTOH
5x TRICEPS PUSH UP
10 step OH DUCK WALK
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

BLOCK NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + HEAVING SNATCH BALANCE
*the height of the barbell is in the power position, snatch from pwr pos.- hold this position for 2-3 seconds before snatch
2x1x[2+1+2]@barbell, 2+1+2@up to the maximum of the day, then do 2+1+2@90% of that max, sn-%, rest btw sets 2min, tc 20min

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SHOULDER PRESS + PUSH PRESS BTN + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style! *BTN=Behind The Neck
3+3+2@barbell, 3+3+2@up to 80%, then DROP SETS 4-5x1x[3+3+2]@-10%, sp-%, rest btw sets 2min

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BLOCK BACK SQUAT *90°
3x3@80%, bs-%, rest btw sets 3min

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RDL *sn-grip, use straps
6@75%, 6@80%, 6@85%, sn-%, rest btw sets 2min

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SUPERSET: quality

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

3 rounds: no shoes - light weight
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

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video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48

EMOM21:
a) 8-12 DL
b) 5-9 hang power clean + 3-6 STOH
c) rest

Skaalaus:
Jos esim. HPC:n tai STOHien tekniikka vielä hakee paikkaansa, voit hyvin myös jakaa nämä nostot eri minuuteille (b: HPC, c: STOH) näin saat enemmän aikaa levätä liikkeiden välillä ja pystyt paremmin keskittymään uuteen liiketekniikkaan. Tekniikan salliessa nosta rautoja kierrosten edetessä.

6 x 3 mins work / 90s rest

A) AMRAP:
Max distance in any machine

B) AMRAP:
4 Shuttle run (1 rep = 2 x 10m)
8 m DB Goblet walking lunges 1 x 22,5/15kg ( 2x4m)
12 Alternating DB Snatch 1 x 22,5/15kg

Alternate "A" and "B" !

Accessory :
Every 1 min for 6 mins, alternating between:
odd: 20 Arch Rocks
even: 20 alt. V-ups (10/10)

Warm Up
2 rounds
2 min cardio
20-30 plate hops
10 gtoh + halo
10 goblet squat
5+5 plate press
10 plate rows

Strenght
Building to moderate heavy triple on each movement
Thruster 3reps @50-55% to start and finish at 70-75%
Weighted Pull ups 3 reps @20-30% to start and finish at 50-60%
Power Cleans 3reps @50-55% to start and finish at 70-75%
rest 1-2 min bwn sets (take about 12-15 minutes for each movement)
do barbell movemen test + 5 sets of each movement, always 3-5 reps. this includes also warm up sets.
example : 5+5+3+3+3 reps@35/45/55/65/70-75% of 1rm.
share barbell with someone!

Joka viikko on tarkoitus napata kierrosvauhdista hieman pois, 2-3 sekuntia. Tänään ei ole tarkoitus juosta sitä vauhtia mitä tulet juoksemaan kesällä.

Aseta itsellesi tavoite matka kesälle. Ja juokse se tänään noin 10-15 sekuntia hitaampaa kierrosvauhtia.

Alkulämmittely : kävely 400m + hölkkää 600-800m + venyttelyt.

Loppuverkka 400 - 800m