Stoppi-kyykky 3x8x30-40%
-1 stoppi

Maastaveto 3x4 (70-75-80%)

Pendlay Row 5x5
-levyt kahden kumiharkon päällä / puoli
-kuorma noin 35-40%

Penkki 4x1 (70-75-80-85%), 3x6x70%

Pystypunnerrus käsipainoilla 3x8-15 / käsi
-yhdellä kädellä

Ojentajat käsipainoilla 3x15-20

Blackburns’ 3 kierrosta

Front Squat

5-4-3-5-4-3-5-4-3

Go Every 2:30

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, bs-%, rest 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, bs-%, rest 2-3min

MODERATE WEEK 9/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

8-10× DEADMAN TO BARBARIAN *plate

8-10×/side WEIGHT SHIFT *plate

8-10×/side STANDING PLATE TWIST

8-10× BANB PULL APART

5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG

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video: Deadman To Barbarian

video: Plate Weight Shift

video: Standing Plate Twist

video: Band Pull Apart

video: Scap Puhsup To Alt Toe Touch Downdog

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CLEAN HIGH PULL from BELOW KNEE + NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + POWER JERK + SPLIT JERK *ninja = no feet/jump, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 50%, jerk-%, rest 1,5-2min

NINJA POWER CLEAN + NINJA CLEAN + PAUSE POWER JERK + SPLIT JERK
*ninja = no feet/jump, jerks 2-3s pause in the dip position, split jerk both side 1+1
3-4× 2+2+1+2@64-68% or 2+2+1+2@up to 64-68%, jerk-%, rest 1,5-2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×5@70%, 5+ reps@70% 2-3 reps left for final set, *goal in theory ~10-11 reps, bs-%, rest 2-3min

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DEFICIT SNATCH PULL *use straps
3×5@75-80%, sn-%, rest 2-3min

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video: Deficit Snatch Pull

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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

8-12× NARROW PUSH UPS

8-12× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip

8-12× DB BENCH PRESS

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video: NARROW PUSH UPS

video: NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN** *neutral grip -lapiokahva

0:31

video: DB BENCH PRESS

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KEHONHUOLTOA!

*use straps, punainen palamatto jalkojen alle

3×5@75-80%, jerk-%, rest 2-3min

For time in pairs
3K run
60 dumbbell box step-ups 22,5/15kg // 60/50cm
1200m row
18 bar muscle ups

*Remember to bring shoes for both the run
outside and the rest of the workout inside.

For Time:

Run 300 m
10 Sandbag Devil Press
10 Pull Up
10 KB high Pull 20/28 kg
Run 300 m

For Time :

Run 5k