Saksikyykky YT saksiin -vastaanottoasennossa (eli tanko OH-asennossa)
Tehdään molemmin jaloin. 8 toistoa sarjassa per jalka. Voi pitää tauon ja laskea tangon maahan jalkojen välissä.
35-45% YT saksiin yhden toiston maksimista.
Yhteensä kolme sarjaa.

LIGHT-MODERATE WEEK 4/18

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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%, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@30%, 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@40%, 5@50%, 5@60%, 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@70%, jerk-%, rest 2-3min

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VARKAUS PM-KISAAJAT:

SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2×3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest 2min

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2×2× 1+1@barbell, 1×2× 1+1@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest 2min

BOX JUMP
3×5, rest 2min

BACK SQUAT
4×4@up to 75-80%, rest 2min

CLEAN PULL
4×3@110%, jerk-%, rest 2min

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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×/side BARBELL WINDSHIELD WIPER *kierrä tankoa vastasuuntaan

15-20× DUAL DB SEATED PRESS *hands external rotation, without back support

15-20× REVERSE HYPER

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video: BARBELLWINDSHIELD WIPER *videolla ei tangon vastakiertoa

video: SEATED DB PRESS

video: REVERSE HYPER

0:30

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KEHONHUOLTOA!

Every 1 min for 8 mins, alternating between:
odd: 6-8 Strict Pull-ups / 3 negatives (weighted)
even: 1x [ 10 V-ups + 1 Hollow Hold, 30 secs ]

4 sets:
3 Weighted Chin-ups @73-75%
- Rest 2min btw sets

-then-

Max Chin-ups

Clean and jerk

10 x 1 @ 78+% go every 1:00-1:30

– First lift @ 78%. If you make a lift you add 3%, if you miss a lift you take off 5%. (Ex. 78%(V)–>81%(V)–>84%(X)–>79%…)

Bench Press

2-3-4-5-6-7-8

Go Every 2:30

Tempo Deadlift @ 31X1
5-5-5-5 reps
Start Light and Build to Moderate+.

Remember Reading Tempo
3 down, 1 bottom, aggressive up, 1 top
1st Number is 'Down Portion'
2nd Number is 'Down Position'
3rd Number is 'Up Portion'
4th Number is 'Up Position'

AMRAP 12

8 Goblet Squat 24/16kg
8 Push-Ups
8 V-Ups

Rest 0:30 Between Rounds

A)
6x 2min On 30s OFF
1) 16 viivajuoksua 20 vuorikiipeilijää
2) 10 seinäpalloa 10 rengassoutua
3) 10 kp-tempausta 10 askelkyykkyä (kp:n kanssa)
RPE: 7-8

B)
2x 10min 5min tauko
1) 1.5km/3km kone loppuaika: 6m Burpee boardjump 10 ilmakyykkyä
2) 20 boxin ylitystä 10 kyynärpäiltä suorille käsille 10 linkkaria
RPE: 8-10

C)
Jähy loppuaika
1-3min kevyt liike
6-8 lonkat ja kierto
6-8 kepillä olkapäät
RPE: 3-5

Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:20-30 L-sit/tuck hold
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
power clean + tempo clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
Power clean + tempo clean + push jerk + split jerk 3x1+1+1+1reps@60-75%
then 6x1rep every 1.5min
clean+jerk 1+1 reps@75-95% of 1rm

Strenght
Dumbbell Bench Press 12+10+8+8 reps OR 6-5-4-4 reps of ring muscle ups
perform same amount of reps double db deadlifts with same weights right after (molemmat päät puntista lattiaan)
rest 2.5-3.5 min bwn sets

Metcon (80-90% effort)
For time
buy in:
15-30m hs walk / 5-7 wall walks or 24/30 calories ski erg
then 9-6-3 reps of
devils press with rx dumbbells
bar muscle ups / c2b pull ups + push ups
buy out :
15-30m hs walk / 5-7 wall walks or 24/30 calories ski erg
time target is 7-9 minutes for this workout. cap 10 minutes.