Strict weighted pull-ups 3x2

EMOM 6 40 ON/20 OFF
Strict HSPU 5-8 reps
Strict pullups 3-5 reps (Scale as needed)

Hang power snatch teknik inför WOD.

EMOM 40

1) Assault/Echo bike
2) Row
3) SkiErg
4) rest

Not all out. Pick a target for calories. Example 13 cal on each machine through the whole workout.

AMRAP 40

Bike 3000m
50 Deadlifts 70/50kg
10 Wallwalks
50 Pull-Ups
Row 1500m
30 Front Squats 50/35kg
10 Wallwalks
50 Push-Ups

Split as you like. One athlete working at time.

Banded deadlifts 5x5

MODERATE WEEK 5/18

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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: PLATE PULLOVER with LEG LIFTS alaselkä lattiassa
2: BURPEE POP SQUAT
3: BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen
4: PLATE WEIGHTED SUMO DEADLIFT with both SIDE SQUAT tee sumo dl jonka jälkeen molemmille puolille sivukyykky
5: WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Plate PullOver with Leg Lifts

video: Burpee Pop Squat
https://www.instagram.com/reel/CxlkOzpv_d6/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Back/Reverse lunge PLATE Rotational Lift

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

BLOCK NINJA POWER SNATCH from BELOW KNEE + NINJA SNATCH from BELOW KNEE
*ninja = no feet/jump, the height of the bar is 5cm below knee
3-4× 1+3@60-65%, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@50%, 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!
4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, pp-%, rest 2-3min

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CLEAN PULL + CLEAN PULL from BELOW KNEE to MID-THIGH + CLEAN PULL from BELOW KNEE *use straps
3× 1+3+1@75%, jerk-%, rest 2-3min

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

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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!

MODERATE WEEK 5/18

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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: PLATE RDL to ALT. OH FORWARD LUNGE rdl jälkeen heti vuoronperään oh askelkyykky eteen
2: HIP MOBILITY: FIGURE FOUR COUNTER with REACH left side
3: PLATE KNEELING ROTATION to FORWARD PRESS polvillaan kierto ja eteen punnerrus, kierto (toinen suunta) eteen punnerrus
4: HIP MOBILITY: FIGURE FOUR COUNTER with REACH right side
5: PLATE TURTLE SQUAT kuorma ei lepää harteilla

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video: hip mob: Figure Four Counter with Reach

video: turtle squat - kuorma ei lepää harteilla
https://www.instagram.com/reel/CtUg0D7p6dX/?utm_source=ig_web_copy_link

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CLEAN HIGH PULL from MID-THIGH + NINJA POWER CLEAN from MID-THIGH + NINJA CLEAN from MID-THIGH + POWER JERK + TALL SPLIT JERK *ninja = no feet/jump, tall = flat footed, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 40%, jerk-%, rest 1,5-2min

BLOCK NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + PAUSE POWER JERK + SPLIT JERK
*ninja = no feet/jump, the height of the bar is 5cm below knee, jerks 2-3s pause in the dip position, split jerk both side 1+1
3-4× 1+3+1+2@57-62%, 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!
4×8@65%, 8+ reps@65% 2-3 reps left for final set, *goal in theory ~13-14 reps, bs-%, rest 2-3min

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SNATCH PULL + SNATCH PULL from BELOW KNEE to MID-THIGH + SNATCH PULL from BELOW KNEE *use straps
3× 1+3+1@75%, sn-%, rest 2-3min

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video: clean with No Jump/feet - videolla malli no jump clean = ninja clean - tehdään samalla idealla pukeilta puolesta reidestä

video: tall power jerk / split jerk

video: pause power jerk / split 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

15-20× NARROW PUSH UPS

15-20× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip

15-20× 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!

*split both side 1+1

2×2× 1+1@barbell, 3× 1+1@75-80%, jerk-%, rest 2min

MODERATE WEEK 2/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

10× Plate BENT OVER SNOW ANGEL with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

10+5×/side SQUAT TO FORWARD FOLD + DEEP SQUAT ROTATIONAL REACH

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video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Bent Over Snow Angel

video: Squat to Forward Fold - video 9 + Deep Squat Rotational Reach video 10
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=9
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=10

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SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 4× 1+1+1@65-70% /or/ 3× 1+1+1@60-65%, sn-%, rest 2min

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CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 4× 1+1+1@65-70% /or/ 3× 1+1+1@60-65%, jerk-%, rest 2min

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ZOMBIE SQUAT with HOLD *hold sticky point 3-5sec each reps - syvyys jossa ala- taikka yläselän pito häviää
2-3× 3-5 reps@barbell - light weight, rest 2 min

TEMPO FRONT SQUAT *slow down for 5sec, explosively up - each reps
3×3@65%, rest 2min

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*HOX! Valitse a) dl tai b) jerk support harjoite TAIKKA vaihda a/b harjoitteita vuoroviikoin!

a)
SNATCH DEADLIFT + SNATCH PULL from MID-THIGH *use straps
3× 1+2@65-70%, sn dl-%, rest 2-3min
*lähtöasento, ote, katse, terävyys jne. ovat samat mitä tempauksessa
*Voit laskea kahdella tapaa teoreettisen 1rm sn dl:iin, mikäli tulosta ei ole. a) sn 1rm × 1,4 tai b) bs 1rm × 0,9

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b)
JERK SUPPORT 5-10sec
3×3@85-95%, jerk-%, rest 2-3min

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video: block snatch panda pull

video: clean panda pull

video: snatch deadlift

The snatch deadlift is the most basic strength builder for the pull of the snatch. Note that it is not simply a standard deadlift with a wider grip—the positions, posture and balance match that of a snatch, rather than allowing higher hips, balance toward the heels, and a potentially rounded back.

Set the snatch starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, snatch-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips as you finish extending the legs into a standing position.

While the deadlift is fundamentally not a speed or power exercise, we generally want to move the bar up relatively quickly without compromising balance, position or posture.

At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned very slightly back—any backward lean should be from the hip, not hyperextension of the lower back.

Return the bar to the floor under minimal control, maintaining your grip and basic position and posture. Generally the focus is the concentric motion, so the eccentric portion is not emphasized.

video: snatch pull from mid-thigh videon loppupuolella

video: jerk support

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
15-20×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

15-20× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

15-20×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation

*split both side 1+1

2×2× 1+2@barbell, 3× 1+2@70-75%, jerk-%, rest 2min