2x1@85%, 1@90%, bs-%, rest btw sets 3min

2x1x[1+1+1]@barbell, 1+1+1@up to 65%, 1+1+1@70%, 1+1+1@75%, sn-%, rest btw sets 2min

MODERATE-HEAVY WEEK 6/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side WALL PRESS DEAD BUGS
10+10x BACK EXTENSION + ROLLING BACK
5x/side 1-LEG RDL & 1-LEG RDL with rotation *plate
5x/side ALTERNATING 1-ARM CAMEL POSE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: WALL PRESS DEAD BUGS

video: ROLLING BACK

video: 1-LEG RDL

video: 1-LEG RDL with rotation 0:29

video: ALTERNATING 1-ARM CAMEL POSE

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MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

--

BLOCK POWER SNATCH from ABOVE KNEE + SNATCH from ABOVE + SNATCH BALANCE
2x1x[1+1+1]@barbell, 1+1+1@up to 65%, 1+1+1@70%, 1+1+1@75%, sn-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
3+5@barbell, 3+5@up to 90%, then DROP SETS 3-4x1x[3+5]@-10%, sp-%, rest btw sets 2min

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BACK SQUAT
2x1@85%, 1@90%, bs-%, rest btw sets 3min

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RDL *jerk-grip, use straps
5@90%, 3-5@95%, 3-5@100%, jerk-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

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video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48

EMOM18, YGIG, divide reps anyhow:
a) Wb (9/6)
b) Sumo deadlift high pull (35/25)
c) Box jump (60/50)
d) Push press (35/25)
e) Row (calories)
f) Rest

Treenin flow:
Parin kanssa tehdään työtä koko minuutin ajan, minimoidaan vaihdot liikkeiden välillä ja levätään vain lepominuutilla. Rakenna siis oma "asema", jossa on lähellä kaikki tarvittava. Treenin tulos kokonaistoistomäärä.

TEAMs of 2
RELAY STYLE ( 5 rounds each person )
For time:
10 rounds of:
1 Squat Snatch, 70/50 kg / Optional : Squat Clean 85/55kg
3 Bar Facing Burpees
-- then --
10 rounds of:
2 Wall Walks
3 Bar Facing Burpees
-- then --
10 rounds of:
3 Power Cleans, 70/50 kg
3 Bar Facing Burpees
-- then --
10 rounds of:
4 Strict Pull-ups / partner assisted pull up
3 Bar Facing Burpees

Timecap: 30 perc

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec 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

strength session

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpee pull ups

Strenght Supersets
Bench Press/Strict Pull ups 2x10 + 3x5reps, building up in weights.
rest 2-3 min bwn sets

Metcon
2 sets
ski or air bike
hr push ups
ring rows
ski or air bike
4 min rest after full round. 4-6 henkilöä aina minuutin porrastuksella
liikkeelle. Work time is 40 sec on / 20 sec off

For Time

10 Burpee

A,
2 RM overhead squat from floor
- build to max weight in 15 mins
- optional : practice OHS @70% load

B,
2 rounds for time
20 power snatch @43/30kg
20 front squat
20 deadlift
20 bar over burpee
1 mins REST btw the rounds
Goal : sub 8 mins each round
Timecap : 18 mins