Rope Climb

E2MOM, 5 rounds
1-2 rope climbs
8-12 2KB thruster

Leuanveto 6x6

Dirty Thirty

30 Box jumps
30 Jumping pullups
30 Kettlebell swings rx: 24/16 kg sc: 20/12 kg
30 steps walking lunges
30 Knees to Elbows
30 Pushpress
30 Supermans
30 Wallballs 9/6 kg
30 Burpees
30 Double unders / 60 SU

Rx: 40 kg/30 kg
Sc: 30 kg/ 25 kg

Timecap: 20 min

Back Squats ( Waves )

10-8-6-10-8-6-10-8-6. Every set 40%+

Go every 3:00

1@up to RPE6 - 4-5 reps left, rest 2-3min *goal in theory ~70-84%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset

then do drop set 3×4@-10% that weight, rest 3-4min

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, sn-% / ohs-%, rest 2-3min

24min parin kanssa

Pari A: 25cal laite
Pari B: 10 etunojapunnerrus + max yleisliike boksihyppy/askellus yli

Vaihto kun kalorit täynnä, 24min puhdasta nautintoa tiedossa ;)

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, bs-%, rest 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, bs-%, rest 2-3min

MODERATE WEEK 3/18

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WARM UP 10-15min

Do your own 5 min warm-up

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5min TABATA 2 rounds, work on 30s : no shoes

1: DB/PLATE Alternating OH CURTSY SQUAT
2: DB/PLATE WEIGHT SHIFT *left side
3: Alternating SINGLE ARM DB DEVIL'S PRESS
4: DB/PLATE WEIGHT SHIFT *right side
5: BARBELL BACK RACK ELBOW ROTATIONS // BARBELL TURTLE SQUAT *tee toinen liike toisella kierroksella *turtle squat - tanko ei lepää harteilla

video: Alternating OH Curtsy Squats

video: kb/db/plate weight shift

video: Alternating Single Arm Devil's Press

video: back rack elbow rotations

video: turtle squat
https://www.instagram.com/reel/CtUg0D7p6dX/?utm_source=ig_web_copy_link

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DIP CLEAN HIGH PULL + DIP NINJA POWER CLEAN + DIP NINJA CLEAN + TALL POWER JERK + TALL SPLIT JERK *ninja = no feet/jump, tall = flat footed, split jerk 1+1 both side
3-4× 2+2+2+2+2@barbell - 45%, jerk-%, rest 1,5-2min

BLOCK NINJA POWER CLEAN from KNEE + NINJA CLEAN from KNEE + PAUSE POWER JERK + PAUSE SPLIT JERK
*ninja = no feet/jump, barbell knee high, jerks 2-3s pause in the dip position, split jerk both side 1+1
4-5× 1+2+1+2@56-60%, jerk-%, or
1+2+1+2@find your complex best kilos of the day! Don't go to failure! rest 1,5-2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@40%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, bs-%, rest 2-3min

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SLOW ECCENTRIC PAUSE SNATCH PULL *pause 2cm off the floor up & down and slow eccentrics 3-6 seconds - jarruttava palautus
3×3@75-80%, sn-%, rest 2-3min

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video: dip clean pull - tehdään high pull, videolla normaaliveto

video: clean with No Jump/feet - videolla malli no jump clean = ninja clean - tehdään samalla idealla pukeilta puolesta reidestä

video: dip power clean

video: dip clean

video: tall power jerk / split jerk

video: pause power jerk / split jerk

video: pause snatch pull esimerkki

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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

15-20× NARROW PUSH UPS

15-20× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip

15-20× DB BENCH PRESS

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video: NARROW PUSH UPS

video: NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN** *neutral grip -lapiokahva

0:31

video: DB BENCH PRESS

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KEHONHUOLTOA!