“Modified Macho Man”
EMOM for 10 mins

3 power clean
3 front squat
3 jerk
Start @around 60% of your Cl&Jerk
Add 2,5-5kg each min! No fails!

WOD
For time
10 Cluster @50/35kg
10 bar facing burpee
15 Front squat
10 bar facing burpee
20 Power Clean
10 bar facing burpee
25 Push jerk
10 bar facing burpee
Timecap : 15 mins

Compare to : 30.11.2021

2-4rounds:
5-10 box jump
10-20 banded pull apart
10-20 sit up / v up

8 sets of Shoulder Press
Set 1: 5 @60%
Set 2: 3 @70%
Set 3: 1 @80%
Set 4: 5 @70%
Set 5: 3 @80%
Set 6: 1 @90%
Set 7-8: 1 @90+%
- Rest 2-3min btw sets

10 min
Laite (tasanen vauhti 60-70%)

3 min tauko

10 min
30 Askellus laatikolle KP:n kanssa
20 Rinnalleveto riipusta yhdellä KP:lla
10 Vauhtipunnerrus yhdellä KP:lla

3 min tauko

10min
Laite (tasanen vauhti 60-70%)

3 min tauko

10 min
30 Ilmakyykky
20 Kahvakuulaheilautus
10 Yleisliike

Warm Up
2 rounds
1.5 min cardio
8/8 single arm kb swings
8 gtoh + halo wit kb
16 alt leg v-ups
then some barbell warm up for the lifts!

Strenght
Power Snatch 4-4-3-3 reps@80-90% of 1rm power snatch
rest 2-2.5 min bwn sets
Power Clean&Push Jerk 4-4-3-3 reps @80-90% of 1rm power clean&jerk
rest 2-2.5 min bwn sets

Metcon
Emom 4
12-16 wall ball shots
rest 2 min
Emom 4
6-8 burpee box jumps

2-3 hlön tiimissä

10 K soutu tai hiihto

TAI

20 K Pyörä

*Matalalla- tai keskiteholla, TC 50min.

LIGHT-MODERATE WEEK 2/10

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WARM UP n. 15-20min

2 rounds: no shoes

12 OH WALKING LUNGE with PLATE
12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK + 6 DYNAMIC TRICEPS STRETCH with STICK
12 ALTERNATING V-SIT UP / SIT UP / DEAD BUG
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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VIDEO: DYNAMIC TRICEPS STRETCH with STICK

VIDEO: ALTERNATING V-SIT UP

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
2-3[4+4+4]@barbell, rest btw sets 1min

POWER SNATCH + SNATCH
2×2[2+2]@barbell, 2+1@up to 66% sn-%, rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
2-3[4+4+4]@barbell, rest btw sets 1min

POWER CLEAN + CLEAN + JERK *split jerk both side 1+1
2×2[1+1+2]@barbell, 1+1+2@up to 77% jerk-%, rest btw sets 2min

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VERTICAL JUMP
3x5, rest btw sets 2min

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SNATCH BALANCE + OHS
3+3@up to 75%, sn-% rest btw sets 2min

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CLEAN HIGH PULL *full foot
3x3@90% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

3 rounds:

8-10 PULL UP *vastaote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING BENCH OBLIQUE CRUNCH
8+8 DB TRICEPS KICKBACK

Rest as needed

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video: SIDE LYING BENCH OBLIQUE CRUNCH (Off-Bench Oblique Crunch)

video: DB TRICEPS KICKBACK

2 rounds:
15/12cal echo
5 rope climb
15/12cal echo
5 wall walk
15//12cl echo
5 devils press @22,5/15kg
15/12cal echo
10 Db Db thruster @22,5/15kg

rest 3min between rounds / scale rep scheme&kilos if needed

not for time, just move & sweat

3x5
front squat ** 3-4 rep in tank, not too heavy**
*3 high box jump after each set of squat)