Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:20-30 L-sit/tuck hold
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
power clean + tempo clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
Power clean + tempo clean + push jerk + split jerk 3x1+1+1+1reps@60-75%
then 6x1rep every 1.5min
clean+jerk 1+1 reps@75-95% of 1rm

Strenght
Dumbbell Bench Press 12+10+8+8 reps OR 6-5-4-4 reps of ring muscle ups
perform same amount of reps double db deadlifts with same weights right after (molemmat päät puntista lattiaan)
rest 2.5-3.5 min bwn sets

Metcon (80-90% effort)
For time
buy in:
15-30m hs walk / 5-7 wall walks or 24/30 calories ski erg
then 9-6-3 reps of
devils press with rx dumbbells
bar muscle ups / c2b pull ups + push ups
buy out :
15-30m hs walk / 5-7 wall walks or 24/30 calories ski erg
time target is 7-9 minutes for this workout. cap 10 minutes.

Back Squat

5 sets of 5 @ 65 - 75%

Go Every 3:00

Warm Up
Crossover Symmetry + Banded Hip Halo Activation
then 2 rounds
6-8 good morning with barbell (toinen jalka edessä) (per side)
6-8 excentric toes to bars
12-16 prone banded overhead press
then some barbell prep as needed for snatches

Weightlifting
tall snatch 3x5reps@25-30%
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + power snatch 3x1+2reps@60-70%
then 10 min emom
1 snatch @75-95% of 1rm (power or squat)

Strenght
Pause Front squat 5-3-2-2-1-1-1 reps, build to heavy single in 15 minutes (no failures)
rest as needed bwn sets
50/60/70/80/85/90/95% of 1rm example.

prep for metcon
5-3-1 reps of double kb front squats and 1-1 rope climbs or 1-1-1 short rope climbs

Metcon (80-90% effort)
For time 15-12-9-6-3 reps
double kb front squats @16/24kg's
4-3-2-1 reps
rope climbs
or
5-4-3-2-1 reps
short rope climbs (no jumps)

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!

*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

Same weight or build up heavy 5
Rest 2-3min between sets

In 7 mins x 2 sets
20 Medball clean @9/6kg
20 Push press@1x22,5/ 15kg (10/10)
20 DB Box step over@50cm , single dumbbell
Max round of Cindy in Remaining time!

Rest 2 mins btw sets

In 7 mins x 2 sets
20 wall ball @9/6kg
20 alt. Db Hang Cl & Jerk @22,5/15kg
20 box jump @60/50cm
Max round of Cindy in Remaining time!

Rest 2 mins btw sets

Askelkyykkykävely

Penkkipunnerrus 6*5