Facepulls 5x20

Sotilaspenkki 70% x amrap

Penkki 2x6x70%
-3s stopit

Pystysoutu käsipainoilla x20
Ojentajat kumpparilla x20
Vipunosto eteen levypainoilla x20
-3 kierrosta
-superina

Shoulder Press + Push Press

6 x ( 2 + 4 ) Every 2:30

3 sets of 2's of Clean pull

Time: 35min

Equipments: 2x Row, 2x SkiErg, 2x BikeErg, 1x Echo Bike

20/15 Cal. on a machine when its your turn, then - back in the line and wait until it's your turn.

The goal is to get over 500 Cals on each machine

Warm Up
2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 10-8-6-4reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+8+6+4reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-8-6-4 reps@50-60-65-70% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy terävänä/hyvänä!

Metcon at 75-85% effort
4x, new set every 5 minutes
400m run
10-15 front rack walking lunges with double db's (15/22.5kg's)
10-15 push ups
10-15 double db deadlifts

Shoulder Press 3x12

Rive+Ylöst.
3sarjaa
-1+1 @93%
2sarjaa
-2+1 80%

Tempaus
4sarjaa
-1 @93%
2sarjaa
-2 @80%

MODERATE WEEK 3/18

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WARM UP 10-15min

Do your own 5 min warm-up

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5min TABATA 2 rounds, work on 30s : no shoes

1: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION left hand *selinmakuulla lonkka koukussa suorat jalat kohti kattoa, yhden suoran käden vienti päänvierestä lähelle lattiaa - alaselkä pysyy lattiassa - vatsalihakset aktiiviset
2: HAND RELEASE BURPEES // LYING TOES TO BAR *tee toinen liike toisella kierroksella
3: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION *right hand
4: Alternating WEIGHTED COSSACK or SIDE SQUAT *kirein suunta
5: WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Single arm Plate PullOver muutoin liike kuin videolla, mutta nosta suorat jalat kohti kattoa ja pidä koko liikkeen ajan

video: Hand Release Burpees

video: Lying Toes to Bar

video: alt. weighted cossack squat *takaketju/lähentäjät

video: alt. side squat *tee kuormalla, lähentäjät

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DIP SNATCH HIGH PULL + DIP NINJA POWER SNATCH + DIP NINJA SNATCH
*ninja = no feet/jump
3-4× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

BLOCK NINJA POWER SNATCH from MID-THIGH + NINJA SNATCH from MID-THIGH *ninja = no feet/jump, the height of the bar is mid-thigh.
4-5× 1+2@63-68%, sn-%, or
1+2@find your complex best kilos of the day! Don't go to failure! rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@40%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, pp-%, rest 2-3min

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SLOW ECCENTRIC PAUSE CLEAN PULL *pause 2cm off the floor up & down and slow eccentrics 3-6 seconds - jarruttava palautus
3×3@75-80%, jerk-%, rest 2-3min

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video: dip snatch pull - tehdään high pull, videolla normaaliveto

video: dip power snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

video: dip snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

video: Snatch with No Jump from Power Position - videolla malli no jump snatch = ninja snatch - tehdään samalla idealla pukeilta puolesta reidestä

video: pause push press
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.

video: rebound jerk
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

10-15× PRESS IN SNATCH *barbell

15-20× SEATED GOOD MORNING *barbell btn

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video: DB SQUAT JUMP

video: PRESS IN SNATCH

video: SEATED GOOD MORNING

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KEHONHUOLTOA!

For time
With a partner YGIG

8 rds
5 pull up
10 push up
15 air squat

REST 90 s

8 rds
9 DL
6 Hang power clean
3 shoulder to overhead

REST 90 s

8 rds
2 rMU / BMU / C2B
4 HSPU
8 KB Swing

REST 90 s

8 rds
8 T2B
8 m HS WALK
8 WB

REST 90 s