WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
:20s L-Sit hang

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STRENGTH
Shoulder press,
6 x 3 @ 95% of the heaviest set of 3 shoulder presses from 3 weeks ago.

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CONDITIONING

5 Rounds for time:
15 Dual kettlebell deadlifts, 32/24kg
15 Abrmat sit-ups
15 Dual dumbbell push press, 22,5/15kg

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)

Warm up
3 rounds
1 min row
5 banded pass through + 10 band pull aparts
8-12 hollow rocks
8-12 scap pull ups
4-6 inch worm + push up
:20-30 HS HOLD / Free Hs hold

Skill / Wod prep
Get your strict hspu place ready for todays work and couple reps in.
Get rhytm for toes to bars / GHD sit ups and get 5-10 reps in

WOD1
Every min for 21 minutes (7 rounds)
min 1 - Rowing x 15/12 calories (masters 45+ 13/10 calories)
min 2 - Strict HSPU / KIP HSPU x 6-8 reps
min 3 - Kipping Toes to bars or GHD Sit ups x 8-12 reps

WOD 2
3-4 rounds
30-40m sandbag carrying on bear hug hold @35-45/55-68kg
3-4 sandbag cleans
1-2 legless/rope climb
rest 1-2 min bwn rounds

6x3 Tempo Back Squats @75% of 1RM Back Squat
- 5sec down
- Rest 2min btw sets

Maastaveto 3x80%, 2x85%, 1x90%

Bulgarian Split Squat 3x6 / jalka
-RASKAS!!

Suorinjaloin maastaveto 3x20
-jalat yhdessä
-kevyt

SitUps 3x20

MODERATE-HEAVY WEEK 6/10

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WARM UP n. 15-20min

2 rounds: no shoes

6+6 BULGARIAN SPLIT SQUAT
12 DEAD BUG with weighted PULLOVER + 6 DEAD BUG PRESSING *plate
10+10+10 SIDE PLANK HIP LIFT + BODY SAW + SIDE PLANK HIP LIFT
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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video: BULGARIAN SPLIT SQUAT

video: DEAD BUG with weighted PULLOVER

video: DEAD BUG PRESSING

video: SIDE PLANK HIP LIFT

video: BODY SAW

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@50%, 1@60%, 1@70%, 1@75%, 1@80%, rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@up to 88-93%, sn-% rest between sets 2min

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CLEAN PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
2x1@110-115% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

TEST MAX PULL UP *myötäote

2-3 rounds:
8+8 SIDE LYING TOE TOUCH
8 DIP / BENCH DIP

Rest as needed

video: SIDE LYING TOE TOUCH

E6MOM x 6-8rounds

12 Db snatch (6+6)
10 DB OHS@22,5/15kg (5+5)
3-5 bmu/ 4-8 pull up
*remaining time easy pace machine

Target PK2, not too FAST !!!

IN TEAMS OF 2

8 ROUNDS FOR TIME
15/12 Cal Bike/Row/Ski
12 Hang Power Snatch @ light
6-9 Bar Muscle-Ups or Up-Down Pull-Ups

• Complete waterfall style. P1 completes 15/12 Cals while P2 rests. P2 then completes 15 Hang Power Snatches while P1 rests. P1 the completes 9 Bar Muscle-Ups or Up-Down Pull-Ups while P2 Rests. P2 then completes 15/12 Cals and so on.

8-8-8 push press
3x 5-10 pull up
3x5-10 ring dip
3x 10+10 Db row

Warm Up
2 rounds
2 min cardio (add speed during 2 min)
5+5 lateral box step ups + 10 box jump, step down
16-20 alt hand db hang snatch / hang db power clean&push press
16-20 hollow rocks

Strenght
6x2 squat clean thrusters @50-70% of 1rm thruster, as explosive as you can from squat to top position.
rest 1.5-2 min bwn sets

then some barbell prep for snatch

Emom 10
1 squat snatch @70%+
rest few minutes and start c&j
Emom 10
1 clean&jerk @70%+
build to heavy single on both movements

Warm Up
2 rounds
2 min run
10+10 step back lunges db on shoulder
10 single arm devils press alt hand
10+10 single arm thrusters
20 hollow rocks

Then start to build for thruster weight

Strenght and Conditioning
emom 5
5 thrusters @55-60%
rest 1 min
emom 5
3 thrusters @65-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 thruster @75-80%

totally 5x5+5x3+5x1reps

WOD Prep after thrusters
2 sets
:30 bike erg mod/wod speed
8 db bench press @moderate -> wod weight
2 sandbag cleans @moderate -> wod weight

Metcon
2 sets
24/30 calories of bike erg
then

12-10-8 reps
Double DB Bench Press @RX DB's
6-5-4 reps
Sandbag cleans @35-45/45-68kg
rest 1:1 and repeat

First Complete the bike with mode/fast pace. Then 12 db bench, 6 sc
10 db bench, 5 sc and 8+4 reps. Rest same time it took and repeat.

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Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching