Partner AMRAP 30

40/35/30cal machine
20 hang power clean@50/35kg
20 barbell reverse lunge
20 burpee over bar

A)
Every 1 min for 15 mins, alternating between:
Min1 : Hollow Hold, 30 secs
Min2 : 15 Ring Rows
Min3 : Ring Support Hold, 30 secs
Min4 : 12-15 Strict Knees-to-chests
Min5 : Bottom Ring Dip Hold, 30 secs

B )
5 rounds for time of:
75 Double Unders / 125 single unders
20 Kettlebell Goblet Reverse Lunges, 24/16 kg
20 Medicine Ball Sit-ups, 9/6kg

Timecap : 15 mins

Strength:

2RM power jerk

ascending every 2 minutes for 20 minutes

3-4×3@70-75%, fs-%, rest 2-3min

MODERATE WEEK 4/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

10× Plate BENT OVER SNOW ANGEL with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

10+5×/side SQUAT TO FORWARD FOLD + DEEP SQUAT ROTATIONAL REACH

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video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Bent Over Snow Angel

video: Squat to Forward Fold - video 9 + Deep Squat Rotational Reach video 10
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=9
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=10

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SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 2-3× 1+1+1@68% /or/ 2-3× 1+1+1@63%, sn-%, rest 2min

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CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 2-3× 1+1+1@68% /or/ 2-3× 1+1+1@63%, jerk-%, rest 2min

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ZOMBIE SQUAT with HOLD *hold sticky point 3-5sec each reps - syvyys jossa ala- taikka yläselän pito häviää
2-3× 3-5 reps@barbell - light weight, rest 2 min

TEMPO FRONT SQUAT *slow down for 5sec, explosively up - each reps
2-3×3@65%, rest 2min

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*HOX! Valitse a) dl tai b) jerk support harjoite TAIKKA vaihda a/b harjoitteita vuoroviikoin!

a)
SNATCH DEADLIFT + SNATCH PULL from MID-THIGH *use straps
3× 1+2@75-80%, sn dl-%, rest 2-3min

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b)
JERK SUPPORT 5-10sec
3×3@100+%, jerk-%, rest 2-3min

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video: block snatch panda pull

video: clean panda pull

video: snatch deadlift

The snatch deadlift is the most basic strength builder for the pull of the snatch. Note that it is not simply a standard deadlift with a wider grip—the positions, posture and balance match that of a snatch, rather than allowing higher hips, balance toward the heels, and a potentially rounded back.

Set the snatch starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, snatch-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips as you finish extending the legs into a standing position.

While the deadlift is fundamentally not a speed or power exercise, we generally want to move the bar up relatively quickly without compromising balance, position or posture.

At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned very slightly back—any backward lean should be from the hip, not hyperextension of the lower back.

Return the bar to the floor under minimal control, maintaining your grip and basic position and posture. Generally the focus is the concentric motion, so the eccentric portion is not emphasized.

video: snatch pull from mid-thigh videon loppupuolella

video: jerk support

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
8-12×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

8-12× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

8-12×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation

Seated shoulder press 4x5

SHOULDER PRESS + NARROW grip BENCH PRESS - superset
5+5@75% + RPE8 - 2-3 reps left
3+3@80% + RPE9 - 1-2 reps left
1+ reps + 1@90% + RPE10 - 0-1 reps left, sp-%, rest btw sets 3min

tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".

SHOULDER PRESS + NARROW grip BENCH PRESS - superset
5+5@75% + RPE8 - 2-3 reps left
3+3@80% + RPE9 - 1-2 reps left
1+ reps + 1@90% + RPE10 - 0-1 reps left, sp-%, rest btw sets 3min

tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".

*split both side 1+1

2×2× 1+2@barbell, 3-4× 1+2@72%, jerk-%, rest 2min

Penkki 3x5 (50-60-70%) + 80% x Amrap
-noususarjojen jälkeen Vipunostot taakse x 20

Pystypunnerrus 5x10x30-40%
-joka sarjan jälkeen Band-pull-aparts x 20

Kiertäjät kyljellään 3x20 / käsi