Warm Up
banded pulls + banded hip activation
then 2x
1 min air bike
4 inch worm + push up
8 cossack squats
12 hollow rocks

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/5+5/5+5 reps@60-65-70% of 1rm snatch
rest 2-3 min bwn sets
Thruster from ground 3x5reps@60-65-70%
rest 2-3 min bwn sets
Weighted Chin ups 3x5reps@40+45-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon prep:
One set
20 sec row
10s off
6-8 wall ball
10 sec off
20 sec row
10 sec off
20 sec db snatch

rest 2-3 min and start workout

Metcon ( 3 rounds)
Emom 12
1) row x 12/9 calories
2) wall ball shots x 10-12 reps
3) row x 12/9 calories
4) db snatch x 10-12 reps

MODERATE-HEAVY WEEK 5/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
10+10/side BAND PULL APART + BAND 1-ARM FRONT RAISE
10+10/side step OH WALKING LUNGE *plate + 90/90 HIP FLEXOR STRETCH
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: BAND PULL APART

video: BAND 1-ARM FRONT RAISE

video: 90/90 HIP FLEXOR STRETCH

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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

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SNATCH
2x3@barbell, 3@up to 83%, sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK + SPLIT JERK *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
2x2x[1+1]@barbell, 1+1@up to 80%, 2x2[1+1]@83%, jerk-%, rest btw sets 2min

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3se pause, do the jumps with the drop sets, 25% bs-%
3@up to 85%, then DROP SETS 3-4x3@-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

Yhtäjaksoista hölkkää / juoksua 30-40 minuuttia. Aloita rauhassa, anna sykkeen ja nopeuden nousta pikkuhiljaa.

AMRAP 10mins
1 Kipping Handstand Push-up. ( Scaling : box HSPU/ Hand release push up)
1 Kettlebell Deadlift, 2x24/16 kg
2 Kipping Handstand Push-ups
2 Kettlebell Deadlifts,
3 Kipping Handstand Push-ups
3 Kettlebell Deadlifts,
...
Continue adding 1 rep each round to each movement until time expires.

Complete 40m Kettlebell Farmer's carry 2 x 24/16kg after each round!

5 sets:
4 Pendlay Rows @9/10 RPE
- Rest as needed btw sets
- Use straps to go heavy

In 8 sets:
Build to days 10RM Bench Press, starting with empty barbell.
- Rest max 2min btw sets

45 min

Juoksu korttelin ympäri
40 askellus laatikolle
30 Kahvakuula heilautus pään päälle

*lähestyminen 20min

2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

TAI

2[1+1]@barbell, 1+1@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min

Every 4 mins for 32 mins, alternating between A and B:
A: Row, 300/250 m + 20 Kettlebell USA Swings, 24/16 kg
B: 20 Single Arm Kettlebell Box Step Overs, 24/16 kg + Run, 200 m

3 rounds for quality of:
5 L/5 R Kettlebell Windmills,
10 L/10 R Kettlebell Side Bends,
20 Plate Sit-ups, pick load
Rest 1 min