MODERATE-HEAVY WEEK 7/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10x SCAPULA W-WALL SLIDE
10x KB SUMO DEADLIFT
10x DEAD BUG plate PULLOVER
10x/side 1-LEG GLUTE BRIDGE
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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video: SCAPULA W-WALL SLIDE

video: DEAD BUG plate PULLOVER

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PRESSING SQUAT/POWER JERK
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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BLOCK POWER CLEAN from ABOVE KNEE + CLEAN from ABOVE KNEE + SPLIT JERK *split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 70%, 1+1+2@75%, 1+1+2@80% jerk-%, rest btw sets 2min

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SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
2x1x[1+1+1+1+1]@light barbell, rest btw sets 1min

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B1. OHS
3@barbell, 3x3@last week drop sets 95%, ohs-%, rest btw sets 2min

B2. SNATCH BALANCE
3@barbell, 3x3@last week drop sets 95%, ohs-%, rest btw sets 2min

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BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3x1x[3+3]@last week drop sets 95%, fs-%, rest btw sets 3min

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CLEAN HIGH PULL *full foot, use straps
2@90%, 2@95%, 2@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. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
A3. 10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

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video: LU RAISES

video: MEADOWS ROW 1:52

60s on / 30s off for 5 rounds:
a) pull-over training
b) 20-40m double db/kb offset carry (anyhow, GO HEAVY)
c) jump rope (anyhow)

B:ssä eri kokoiset painot eri käsiin (=offset), ero painoissa 5-15kg eli ~25-50% isommasta painosta.

A) Work up to daily heavy power clean & jerk
in 10min, then
10 reps for time @80% H1

B) Chest to bar practise

C) 3 rounds for time
3 wall walk
10 chest to bar
Round 1: 30m double KB farmer's walking lunge 2x24/16
Round 2: 20m double KB front rack walking lunge 2x24/16
Round 3: 10m KB overhead walking lunge 24/16

You go / I go full rounds with partner

3x Max Bar Muscle-ups or Max Strict C2B Pull-ups

Mark the number of total reps

Warm Up
2 sets
15+15m single arm kb bottom up carrying (90 asteen kulma)
:30-45 supinated grip bar hang
:30-45 front leaning on low rings
1-2 min bike erg

2x through with empty barbell
5 Clean Romanian Deadlifts
5 Muscle Cleans
5 Tall Power Cleans
5 front squat

Weightlifting
Wave 1
3 Power clean &Jerks @70% 1RM Power Clean&Jerk
2 Power clean &Jerks @75% 1RM Power Clean&Jerk
1 Power clean &Jerks @80% 1RM Power Clean&Jerk

Wave 2
3 Power clean &Jerks @75% 1RM Power Clean&Jerk
2 Power clean &Jerks @80% 1RM Power Clean&Jerk
1 Power clean &Jerks @85% 1RM Power Clean&Jerk

Wave 3
3 Power clean &Jerks @80% 1RM Power Clean&Jerk
2 Power clean &Jerks @85% 1RM Power Clean&Jerk
1 Power clean &Jerks @90% 1RM Power Clean&Jerk
rest 45-90 sec bwn 3+3/2+2/1+1 lifts and 2-3 min after full set

Strenght
6 Sets (1 set every 2 minutes 30 seconds)
1 Pause Back Squat + 2 Back Squat
*Start around 63-68% and build from there 78-83% on last sets
**Pause ON Squat is 3 second pause in the bottom.

Metcon&Stamina
Emom 16
odd : 6-8 sandbag bear hug squats on rounds 1-4 and clean + sb on shoulder squats 3-4 per side on rounds 5-8
even : 1 legless rope climb or 1-2 normal rope climbs

Eli siis erät 5-8 menee niin et säkki olalle ja 3-4 kyykkyä R ja säkki alas, sit säkki olalle vasen puoli ja 3-4 kyykkyä. Eli yhteensä vaan 1 clean per side.

Cool down
5 min light bike erg + 5 min short mobility

12min EMOM:

• Odd minute: 5-7 Strict Ring Dips
• Even minute: 3-6 Strict Handstand Push Ups (Scale as needed)

50min ajan laadukkaasti

6m 4-osan askelkyykky
6+6 Rapu+kierto tai Karhu+nilkat
Submax rento roikunta

2min Kone

6+6 Yhden käden rengassoutu
6 Joogapunnerrusta
6+6 Tuulimylly

2min Kone

Kumpparilla venytykset
6-8/liike:
Latsit dynaamisesti
Rintalihakset dynaamisesti

Warm Up
2 rounds
15/12 calories ski
15/12 calories air bike
8/8 tempo single arm z-press with dumbbell
8/8 single arm row on push up plank
16 hollow rocks

Strenght
Z-Press with Barbell 4x6 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
perform 6-8 double db push press with rx db's right after z-pressing
rest 2-3 min bwn sets

Barbell row + single arm elevated plank row with dumbbell 3x8reps + 8/8 reps
rest 2-3 min bwn sets
eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

Wod
3-4 sets for quality
14-16 american kb swings @24/16kg
6-8 strict chin ups
3-4 wall walks
rest 3 min bwn sets

Kyykky 2x1x87,5%

Penkki 3x82,5%

Ojentajat käsipainoilla 8x5-8

4 Sumo Deadlifts, pick load

Every 3 mins for 12 mins.

• heavy sets , perfect form!