In 20min:
Find the days 10rep max.

*slow down for 5sec, explosively up - each reps

2-3×3@65%, rest 2min

Aikaa vastaan

50 Tuplaa/ Sinkkua
50 Kp-tempausta
50 Tuplaa/Sinkkua
50 Boxin ylitystä askeltaen*
50 Tuplaa/Sinkkua
50 Burpeeta
50 Tuplaa/Sinkkua

*Tarvittaessa osalla 2. liike, jotta boxit riittävät

TC: 20min

SHOULDER PRESS + NARROW grip BENCH PRESS - superset
5+5@75% + RPE8 - 2-3 reps left
3+3@80% + RPE9 - 1-2 reps left
1+ reps + 1@90% + RPE10 - 0-1 reps left, sp-%, rest btw sets 3min

tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".

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!