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

Concept2 BikeErg 30km

Penkki 1x5 (nousu kovaan vitoseen, ei fail!!)
-noususarjat myös vitosina
-yhteensä 5-8 sarjaa

2lankun penkki Amrap (sama rauta, mikä penkin viimeinen sarjapaino)

Vipunostot maaten x20
Ojentajat käsipainoilla maaten x20
Hauiskääntö tangolla x20
-superina
-3 kierrosta

5 x Emom6
Rest 2min between sets

1. 8 pistol squat + 6 HSPU
2. 8 DB Snatch + 4 single arm Devil’s Press
3. 4 x 2 T2B + 2 C2B / pull up / 1 BMU -combo
4. 10 m HS Walk/ 20 shoulder taps
5. 50 DU’s / 50 single under
6. Max reps BMU/RMU/C2B/pull ups/T2B

2 min Rest

*split both side 1+1

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

Köysikiipeily
1x3
2x2

4 kierrosta
6 Etunojapunnerrus v1 (tarvittaessa deficit)
6 Pendlayrow v1
6+6 Vipunosto sivuille ja taakse v1