Zottaman Curls: 3 x 8-10. Rest 60s.
+
- Foam Roll Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

3x10 Cable Lat Pulldowns (wide Grip)
- Rest 1min btw sets

5 rounds for time

400m run
40 DU
10 front squat 50kg

4x6 Overhead squat

Kiertäjät kyljellään 3x20/puoli

Vauhtipunnerrus 3x1min
-kuorma noin 40% penkkimaksimista

Maastaveto 40%x100
-Afap
-ei pompauttelua!!

Vatsarutistus 100 toistoa
-Afap
-jalat penkillä/90asteen polvikulma

3 sets:
3 Snatch Deadlifts + 3 Snatch Shrugs (AHAFA)
- Rest as needed

Pystypunnerrus (tanko)
1x1, RPE 10 tai noin +95% 1RM tuloksesta
- Merkkaa tulokseen pystypunnerruksen (shoulder press) paino.

MODERATE WEEK 2/13

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 + POWER SNATCH from MID-THIGH + MUSCLE SNATCH + OHS + SNATCH BALANCE *high pull - elbows up
2×2× 1+1+1+1+1@barbell, rest btw sets 2min

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FLOATING NINJA POWER SNATCH + SNATCH from MID-THIGH + OHS ninja=NO FEET, NO JUMP *use straps
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 + POWER CLEAN from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *high pull - elbows up, *split jerk both side 1+1
2×2× 1+1+1+1+1+2@barbell, rest btw sets 2min

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FLOATING NINJA POWER CLEAN + CLEAN from MID-THIGH + SPLIT JERK *split jerk to the other side on the next set, ninja=NO FEET, NO JUMP
2× 1+1+1@barbell, 1+1+1@up to 68-71%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + DOUBLE BOUNCE 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 80-85%, 3-4×3@70-75%, rest btw sets 3min

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CLEAN PULL to HOLD + CLEAN PULL *1-2sec hold full extension
2× 2+2@80-85%, 2× 2+2@85-90%, jerk-%, rest btw sets 2min

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video: NINJA (NO FEET) POWER SNATCH

video: FLOATING POWER SNATCH - tehhään näin, mutta ninjana

video: DOUBLE BOUNCE FRONT SQUAT

video: CLEAN PULL to HOLD
Set the clean 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 clean. 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.

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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

12× ROLL ABS

12×/side SINGLE-LEG HIP THRUST *db / barbell

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

12× + 12× SEATED CABLE ROW wide neutral grip - lapiokahva *+ LU RAISES**

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video: SINGLE-LEG HIP THRUST 5:58
https://www.menshealth.com/fitness/a42826230/single-leg-hip-thrusts/

video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!

A)
3 kierrosta
90s ON 30s OFF (17.5min)
1) Kone
2) 24m Farmarikävely 15-20 Istumaannousu
3) 8 Boxin ylitys 8 kyynärpäiltä suorille nousu
RPE: 7-8

B) 4x2min ON 1min OFF
A) 7-12 Cal kone AMRAP: Burpee boardjump
B) Amrap: 10 Seinäpalloa 5+5 Askelkyykkyä pallon kanssa
RPE:8-10

c)
2min Kevyttä liikettä
6-8 skorpioni
6-8 Rintalihasvenytykset

With a running clock:

A) @ 0:00 – For time
15-12-9 Power snatches @ 43/30kg (95/65lbs)
21-15-9 Toes-to-bars

B) @10:00 – For time
15-12-9 Thrusters @ 43/30kg (95/65lbs)
21-15-9 Bar-facing burpees

C) @ 20:00 – 2 Rounds for time
12 Power snatches @ 43/30kg (95/65lbs)
15 Bar-facing burpees
12 Thrusters @ 43/30kg (95/65lbs)
15 Toes-to-bars

TC 32

Overview. Three short, intense pieces stacked together. The aim is to go hard on each one. While the fatigue will accumulate, the longer rests should allow you to keep the intensity high all the way through.
Strategy.
Part A: Smooth, aggressive pacing but not all-out. While unbroken sets on the snatches is the dream, you can shorter sets, a longer set followed by singles or just quick singles from the start. Break toes-to-bars early if needed to avoid long rests. Aim for only short chalk breaks.
Part B: The thruster/burpee combo gets the heart rate up fast. Don’t rush the thrusters but find a fast, smooth rhythm where you can still breathe. Aim to jump down/step up the burpees and find a pace that you can hold onto (vs sprint and then slow down). Commit to picking up the bar fast after the burpees, it’s only 12 and 9 reps left.
Part C: With fatigue from previous pieces and more movements to transition in-between, it’s important that you stay focused and relentless through this final one. The goal is to still be able to push intensity here and not just merely survive till the end. Same strategies hold true from the other pieces. The most important thing is to manage the work in a way that allows you to keep moving without significant breaks.
Instructions. Set the equipment up so as to keep the transitions short.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you manage your pacing from A through C?
– Where did fatigue hit hardest: grip, breathing, legs or something else?
– Did your strategy for breaking sets help or slow you down?
– What adjustment in pacing or transitions would give you more consistency next time?
– Name two (2) things that went well and one (1) you’ll improve on next time.
Movement options.
Alternate rep schemes → reduce all sets by 3 reps
Barbell → 43/30kg (95/65lbs), 35/25kg (75/55lbs), 30/20kg (65/45lbs), a weight that allows you to keep moving
Toes-to-bars → Toes-to-rings → ab-mat sit-ups