3 reps 3 rounds

EMOM10
Rive kyykkyyn + työntö 1 + 2 60 % eli yksi rive + kaksi työntöä

AMRAP12
15 cal bike erg
10m overhead walking lunge 15/10 käsipaino toisessa kädessä. 5m kohdalla vaihto
30 du

Ei mennä ns punaiselle alueelle vauhdin kanssa vaan keskikova tahti.

Narrow grip bench press 5x3

MODERATE - HEAVY WEEK 5/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

10× + 5×/side
FROG BRIDGE with 5sec HOLD + SINGLE LEG RDL

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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video: FROG BRIDGE 1:20

video: SINGLE LEG RDL

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SNATCH HIGH PULL from MID-THIGH + MUSCLE SNATCH + OHS + DROP SNATCH + TALL SNATCH *high pull - elbows up, *tall & drop - starting position with heels up

2× 2+2+2+2+4@barbell, rest btw sets 2min

BLOCK POWER SNATCH from MID-THIGH + BLOCK SNATCH from MID-THIGH + SNATCH BALANCE
2× 1+1+1@barbell, 1+1+1@up to 68-71%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *tall - starting position with heels up
*high pull - elbows up, *split jerk both side 1+1

2× 2+2+2+4+2@barbell, rest btw sets 2min

BLOCK POWER CLEAN from MID-THIGH + BLOCK CLEAN from MID-THIGH + SPLIT JERK
*starting position from MID-THIGH or ABOVE KNEE -> mikäli rinnallevedon vastaanoton syvyys tuo riskin osua levypainoilla boksiin, tässä tapauksessa lähtö korkeus polven yläpuolelta, *split jerk both side 1+1

2× 1+1+2@barbell, 1+1+2@up to 68-71%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + 1¼ FRONT SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, fs-%, rest btw sets 2-3min

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FRONT SQUAT
3@up to 90-95%, 3×3@80-85%, rest btw sets 3min

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SNATCH PULL to HOLD + SNATCH PULL from MID-THIGH *1-2sec hold full extension
2+3@70-75%, 2+3@75-80%, sn-%, rest btw sets 2min

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video: BLOCK SNATCH 0:43 from mid-thigh

video: 1¼ FRONT SQUAT
Front squat with control all the way into the bottom. Without bouncing, and intentionally focusing on leg and glute tension, stand to just under parallel, return to the bottom, and then stand completely. You should feel continuous tension and control throughout the motion.

video: SNATCH PULL to HOLD
*Set the snatch starting position tightly and 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 while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.*

video: SNATCH PULL from MID-THIGH 0:18 HANG SNATCH PULL

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

10× ROLL ABS

10× BACK EXTENSION *kuorma yläselän päällä, plate/db

10× + 10× SEATED CABLE ROW + LU RAISES *seated cable row wide neutral grip - lapiokahva

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video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!

Skill Practice :

Make your own drills for RMU or BMU.

Use 15 - 20 minutes.

Clean from blocks (knees): 5x3

This is a 20 minute workout.

10x
30sec for distance (all out)
1.30 easy pace rowing

Max reps

Saksikyykky YT saksiin -vastaanottoasennossa (eli tanko OH-asennossa)
Tehdään molemmin jaloin. 8 toistoa sarjassa per jalka. Voi pitää tauon ja laskea tangon maahan jalkojen välissä.
35-45% YT saksiin yhden toiston maksimista.
Yhteensä kolme sarjaa.

LIGHT-MODERATE WEEK 4/18

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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 PULLOVER with LEG LIFTS alaselkä lattiassa
2: BURPEE POP SQUAT
3: BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen
4: PLATE WEIGHTED SUMO DEADLIFT with both SIDE SQUAT tee sumo dl jonka jälkeen molemmille puolille sivukyykky
5: WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Plate PullOver with Leg Lifts

video: Burpee Pop Squat
https://www.instagram.com/reel/CxlkOzpv_d6/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Back/Reverse lunge PLATE Rotational Lift

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SNATCH HIGH PULL from MID-THIGH + NINJA POWER SNATCH from MID-THIGH + NINJA SNATCH from MID-THIGH
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

BLOCK NINJA POWER SNATCH from BELOW KNEE + NINJA SNATCH from BELOW KNEE *ninja = no feet/jump, the height of the bar is 5cm below knee
3-4× 1+3@60%, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@30%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, pp-%, rest 2-3min

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CLEAN PULL + CLEAN PULL from BELOW KNEE to MID-THIGH + CLEAN PULL from BELOW KNEE *use straps
3× 1+3+1@70%, jerk-%, rest 2-3min

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VARKAUS PM-KISAAJAT:

SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2×3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest 2min

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2×2× 1+1@barbell, 1×2× 1+1@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest 2min

BOX JUMP
3×5, rest 2min

BACK SQUAT
4×4@up to 75-80%, rest 2min

CLEAN PULL
4×3@110%, jerk-%, rest 2min

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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

8-12×/side BARBELL WINDSHIELD WIPER *kierrä tankoa vastasuuntaan

15-20× DUAL DB SEATED PRESS *hands external rotation, without back support

15-20× REVERSE HYPER

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video: BARBELLWINDSHIELD WIPER *videolla ei tangon vastakiertoa

video: SEATED DB PRESS

video: REVERSE HYPER

0:30

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KEHONHUOLTOA!