EMOM 12

Minute 1 : 14 Box Step-Ups
Minute 2 : 15 Sit-Ups
Minute 3 : Plank Hold

*use straps

2× 1+5@65-70%,
2× 1+5@70-75%, sn-%, rest btw sets 2min

LIGHT WEEK 1/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× + 10×/side GTOH ON TOES *plate + HALF KNEELING WEIGHT SHIFT *plate

10×/side WALL PRESS DEAD BUGS BANDED PSOAS MARCH kuminauha nilkoissa

5+5× HIP AIRPLANE

3-5×/side TRICEPS PUSH UP with SIDE PLANK *ojentajapunnerrus josta käänny sivulankkuun, punnerrus ja toisen puolen sivulankku = 1 toisto

20 × SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10× WALL WALK STEP-UPS ONTO PLATE

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video: HALF KNEELING WEIGHT SHIFT

video: WALL PRESS DEAD BUGS

video: DEAD BUGS BANDED PSOAS MARCH *näet tästä kuminauhan paikan
https://

video: HIP AIRPLANE 8:31

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MUSCLE SNATCH + OHS + DROP SNATCH
2×2× 1+1+1@barbell, rest btw sets 1min

SNATCH + SNATCH from ABOVE KNEE *use straps
2× 1+2@barbell, 2× 1+2@50-55%, 2× 1+2@55-60%, 2-3× 1+2@60-65%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK *tall - flat footed, *2 split jerk, split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

CLEAN + CLEAN from ABOVE KNEE + SPLIT JERK
*2 split jerk, split both side 1+1
2× 1+1+1@barbell, 1+1+2@54-59%, 1+1+1@59-64%, 1+1+2@64-69%, 1+1+1@69-74%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+2@up to 61%, fs-%, rest btw sets 2-3min

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SNATCH PULL + SNATCH PULL from ABOVE KNEE *use straps
2× 1+5@65-70%, 2× 1+5@70-75%, sn-%, rest btw sets 2min

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video: MUSCLE SNATCH

video: DROP SNATCH

video: MUSCLE CLEAN

video: TALL CLEAN

video: TALL SPLIT JERK

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ACCESSORY FULL BODY WORKOUT
note: 2 reps in reserve! Järjestyksellä ei ole väliä!

2-3 rounds:
12m+12m 1-ARM BANDED FARMER WALK CARRY *KB/DB
12x SEAL ROW
6+6x DB CURTSY SQUAT
3-5x SEGMENT PULL/CHIN UP or LAT PULLDOWN *myötä-/vastaote
1.) hold *pito rinnalla/leuan alapuolella
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle/leuan ap.
3.) eccentric *hidas/jarruttava työ suorille käsille

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video: 1-ARM BANDED FARMER WALK CARRY

video: DB CURTSY SQUAT

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KEHONHUOLTOA!

Basic Endurance 50

45/37 Calories Any Machine
35 Sit-Ups
35 Lunges
35 Push-Ups
45/37 Calories Any Machine
35 Kettlebell Swing
35 Plank to Push-Ups
35 Deadbugs

5 rounds
10 burpees
20 thruster (15/20kg)
200/250m row
- rest 2min between rounds

Bulgarian Split Squat 4x10 / jalka

Etuheilautus 3x20
-sumo-asento

Maastaveto 5x10x40-50%
-päinvastainen tekniikka
-joka sarjan jälkeen kiertolankut 15/15 (alavartalon kierrolla)

Takareidet maaten kumpparilla aka reisikoukistus 4x12-20

SitUps 100 toistoa AFAP

2-3sets:

10+10 Db row
10 barbell good morning

Clean and jerk

6 to 8 x 2 @ 70%, go every 1:00-1:30

For time:

40/30cal ski
40 Db bench press @22,5/15kg
40/30cal ski

Week 1.
Session 1/2.
A)
15 mins
Tempo Back squat 7-7-7
3” tempo on the way down
- 2 mins rest

Accessory : front foot elevated Split squat
3x8/8
- use dumbell or KB

B)
Negative weighted Push up - Pull up
4x 5 push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
Cuban rotation x 12
Banded Floor press x 12

Rest 1’