MODERATE-HEAVY+ WEEK 7/18

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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: PLATE DEATH PLAQUE WHEEL SQUAT narrow stance goblet squat to good morning
2: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
3: PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover
4: HIP MOBILITY: QUADRUPED HIP FLOW - Left Leg hip add. + ext. + abd. + flex.
5: SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Quadruped Hip Flow - 5 klippi - hip add. + ext. + abd. + flex.
https://www.instagram.com/p/DS3DagCk8B7/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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==

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from MID-THIGH + SNATCH from BELOW KNEE *use straps
2×2× 2+2+2@barbell, 2-3× 1+1+1@75% or 1+1+1@find your compleks best kilos of the day! Don't go to failure! sn-% rest 1,5-2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from MID-THIGH + CLEAN from BELOW KNEE + SPLIT JERK *split jerk 1+1 both side
2×2× 2+2+2+2@barbell, 2-3× 1+1+1+2@73% or 1+1+1+2@find your compleks best kilos of the day! Don't go to failure! jerk-% rest 1,5-2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, sn-% / ohs-%, rest 2-3min

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ZOMBIE SQUAT
3-4×3@75-80%, fs-%, rest 2-3min

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video: pressing snatch balance

video: flat footed snatch pull

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

video: flat footed clean pull

video: zombie squat

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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× BIRD DOG HOLD *hold 8 seconds

10-15×/side DB FFE REVERSE LUNGE

15-20× PRONE UPPER BACK EXTENSION W-variation with 8sec hold

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video: BIRD DOG HOLD

video: DB FFE REVERSE LUNGE

video: PRONE UPPER BACK EXTENSION W-variation *db
https://www.instagram.com/reel/DJuWw0LKPWY/

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KEHONHUOLTOA!

*snatch grip

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

5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, sn-% / ohs-%, rest 2-3min

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, sn-% / ohs-%, rest 2-3min

3-4×3@75-80%, fs-%, rest 2-3min

Warm Up
Band Pulls + Banded Hip Activation

Metcon/Accessory work (60 minutes) at 55-65% effort
3 rounds
3 min easy run
6+6 tempo bulgarian split squat
8+8 single arm db row
10+10 side plank hip touches

3 rounds
3 min easy ski
6+6 single leg good morning
8+8 single arm bench press
10+10 birddogs

3 rounds
3 min easy bike erg
6+6 lateral lunges
8+8 bicep curl to arnold press
20 hollow rocks

TOINEN VAIHTOEHTO TUTTU PITKÄ MATALATEHOINEN AEROBINEN

Metcon
45-90 min zone 2 cardio work (50-70% effort)
3-4 rounds
3-5 min of rowing (vetotahti 18-22)
3-5 min of ski erg (vetotahti 22-32 vähän tyylistä ja liikeradasta riippuen)
3-5 min of bike erg (65-75 rpm vastuksesta riippuen)
3-5 min of jog (pitää pystyä puhumaan tahdilla)

Tarkoitus on tehdä kevyttä treeniä, pitkähkö pätkä. Määrittele ajankäyttö tuntuman mukaan mitä kroppa ja mieli kaipaa.
rakennetaan pohjaa ja samalla tämä päivä on kevyempi päivä 4 kovan treenin ohella. Älä kuluta itseäsi vaan palauttele. Muista syödä ja
tankata myös hyvin että jaksaminen säilyy. Tänään myös oiva päivä lisätä jtn assareita mitä tuntuu että kehosi kaipaa.
tai tehdä kehonhuoltoa esimerkiksi putkirullailun tai vaikka jonkun ohjatun huoltotunnin kautta.

Yhtälailla tämä treeni voi olla ulkona hölkkä/sauvakävely/pyöräily/perinteisen hiihto/luistelua/pihapelejä tms sekoitus näistä. Käytä mielikuvista mutta pidä
teho matalana.

Partner workout (YG, IG except synchro work)

For time:
3 rounds of:
Row, 500 m
10 Bar Muscle-ups/ strict pull up/ partner assisted pull up
-- then --
5 rounds of:
24 Dumbbell Front Squats, 2x22.5 kg
12 Synchronized Burpees
-- then --
3 rounds of:
30/24 Bike Erg Calories or echo bike cals
20 Deadlifts, 100/70 kg
-- then --
5 rounds of:
50 Double Unders / 75 single unders
15 Handstand Push-ups kipping / box HSPU / pike push ups/ push ups

Timecap : 36 mins

Back squat 3x12

3x 12min EMOM / 3 min REST

I

1. 3 cluster 70/50kg

2. 40-50 DU

3. 1 legless rope climb + 1 rope climb

4. 10 m HS Walk

II

1. 4 MU

2. 12 Box jump over

3. 12 1-ARM DB OH walking lunges

4. 12 Renegade row

III

1. 12-16 HSPU

2. 14 GHD sit ups
3. 8 / 12 ECHO bike

4. 8 D-ball Bear hug squat

AMRAP 40, With Partner

Bike 80 Calories
60 wallball Shots
40 Box Step-Ups 24/20"
20 Hang KB Snatch 16/12kg

Rest 2:00 Between rounds.

Split as you like

7x2 hang power clean 70-90% of 1rm pc