MODERATE WEEK 9/13

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

SNATCH
2×3@barbell, 3@up to 71-74%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + CLEAN + SPLIT JERK *eyes closed *split jerk to the other side on the next set
2×2× 1+1+1+1@barbell, rest btw sets 1min

CLEAN + SPLIT JERK *split jerk to the other side on the next set *tee nousevalla kuormalla rinnalleveto ja saksiintyöntö - sama uudelleen, mutta työnnä saksiin toiselle puolen :)
2×2× 1+1@barbell, 1×2× 1+1@up to 71-74%, jerk-%, rest btw sets 2min

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FRONT SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@50%, fs-%, rest btw sets 2min

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FRONT SQUAT
2@up to 70-73%, rest btw sets 2-3min

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PAUSE SNATCH PULL + SNATCH PULL *1-3sec pause at the knee
2× 1+2@45-50%, 2× 1+2@50-55%, sn dl-%, rest btw sets 2min

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video: SNATCH SEGMENT PULL "PAUSE SNATCH PULL" at the knee

*Stop and hold in the pause position for 1-3 seconds, ensuring proper position and whole foot balance. After pause complete the snatch pull, then return the bar to the floor.

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KISAAJAT:

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

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SNATCH
2×3@barbell, 1@up to 85-90% or 5 kilos below the starting weight, 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

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CLEAN + SPLIT JERK
1+1@up to 80-85% or 10 kilos below the starting weight, jerk-%, rest btw sets 2min

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BOX JUMP
3×5, rest btw sets 2min

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FRONT SQUAT
3@up to the weight at the start of the jerks, rest btw sets 2-3min

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CLEAN PULL
1@100%, 1@105%, 1@110%, jerk-%, 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!

4 ROUNDS FOR TIME
30 Russian KB Swing @32/24kg
25 Burpees to Target
20 Hand Release Push-Ups
Timecap: 23 mins

Pystypunnerrus 2x4x75%

Pullover 3x20

Vipunostot maaten 3x8-15
-varovaisesti kuormaa lisäten

Kohautukset käsipainoilla 3x20
-penkin päässä istuen

16:00 Basic Endurance CrossFit
17:00 Teens
18:00 EasyWod

A)
Emom 26
1) 8-12 Seinäpalloa
2) 45s Viivajuoksu
3) Lepo
4) 10-15 KK-heilautus
5) 45s Kone
6) Lepo
RPE 7-8

B)
3x5min ON 2min OFF
1) 6m Burpee boardjump 6m Askelkyykkykävely
2) 15Cal 15 Istumaannousua levypainon kanssa
3) 8 Boxin ylitystä 2-4 Seinäkävelyä tai levypainolle nousua
RPE 8-10

C)
Jähy
1-3min kone
Reisien ja pakaroiden venyttelyä
RPE 3-4

Deadlift

10 - 8 - 8 - 6 - 6 - 5, building

Go every 3:00

Rive-/tempausvariaatio 5x3
-kevyt/herättely/liikkuvuus

Kyykky 2x4x75%

Kulmasoutu käsipainoilla 4x15

Painijan kyljet 3x15/15

Bar muscle up

E2MOM, 5 rounds
1-6 Bar muscle up
10-15 wal ball

*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

Front squat 5x4