Front Squat

5-5-5-5-5 @ 70-80%

Go Every 3:00

EMOM 32

Minute 1 : 20 Squat with MedBall 20/14p
Minute 2 : 7 Chest to Bar / 10 Pull-Ups
Minute 3 : 0:30 Handstand Hold
Minute 4 : 15/11 Calories Bike Erg
Minute 5 : Dual KB Front Rack Hold
Minute 6 : 12 Burpees
Minute 7 : 7 Toes To Bar / 10 Hanging Knee Raise
Minute 8 : 15/11 Calories Row

säären etupuoli seinää vasten 3 x 10
Kasakkakyykky 2 x 6 per puoli
copenhagen plank 3 x 15sec per puoli

30-60min pk juoksu

Juostaan muutama totuttelu lenkki. Tarkoituksena saada liikkeet aloitettua ja totutettua juoksemiseen pienin annoksin. Valitkaa siis itsellenne sellainen aika tuosta, mitä pystytte juoksemaan rauhallista PK2 vauhtia.
PK2 sykealue noin 60-70% maximi sykkeestä.

Every 1 min for 8 mins, alternating between:
odd: 6-8 Strict Pull-ups/ 2-3 negatives / 10-12 ring row
even: 1x [ 10 V-ups + 1 Hollow Hold, 20 secs ]

Scale as needed!

Every 45 secs for 15 sets

1 Power Clean, 75-80% 1RM

• build up first then start the intervals!

Rx+ : Power Snatches

MODERATE-HEAVY WEEK 12/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest btw sets 2min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest btw sets 2min

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BOX JUMP
3×5, rest btw sets 2min

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FRONT SQUAT
2@70%, 1@75% 1@80%, rest btw sets 3min

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SNATCH PULL
2@100%, 2×2@105%, sn-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

6× GTOH with PLATE
3×/side PLATE WINDMILL
6× PLATE GOBLET SQUAT
3× PLATE FRONT RAISE + ROTATION

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: GTOH with PLATE

video: PLATE WINDMILL

video: PLATE GOBLET SQUAT

video: PLATE FRONT RAISE + ROTATION

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KEHONHUOLTOA!

*use straps

3×3@90-100%, jerk-%, rest 2-3min

*nousu tuplana - työnnä toisella toisin päin

2×2× 1+1@barbell, 1×2× 1+1@up to 75-80%, jerk-% rest 2min

Deadlift

2-4-6-6-4-2

Go every 3:00

MODERATE-HEAVY WEEK 12/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

10×side + 3×/side + 3×/side + 3×/side + 5×/side + 3×/side
ELEVATED HAND SUPPORT 90/90 HIP ROTATION +
SCAPULA PUSH UPS to DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

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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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

SPLIT JERK *block/rack *split jerk to the other side on the next set
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

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BACK SQUAT
1@up to 80-85%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

6× PLATE BACK SQUAT
6× PLATE SIT UPS
6× BURPEE to PLATE
6×/side CROSS CHOP with PLATE

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: PLATE BACK SQUAT

video: PLATE SIT UPS

video: BURPEE to PLATE

video: CROSS CHOP with PLATE

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KEHONHUOLTOA!