• (weighted) Strict pull ups 4,3,2,3,2

Merkkaa tähän Pull ups

Kyykky 2x3x70%, 2x80%, 3x1x90%

Sumo-maastaveto 3x6x70%

Jalkanostot maaten 5x8-15
-lisäpainolla, joko kässäri tai kumppari

6x2 Tempo Back Squats @75% of 1RM Back Squat
- 5sec down
- Rest 2min btw sets

Warm Up
3 rounds
1 min air bike
8+8 suitcase deadlifts
8+8 single arm push press
8 box jump, step down
16 heel over db's

Strenght
3-4 sets of
8 deadlifts @60-70% of 1rm + 8 high box jumps 60/75cm
rest 2-3 min bwn sets

Intervals
3-4 sets
1 min on / 1min off
air bike @fast pace (target 300/400+ watts)

Metcon
3-4 sets
2 min on / 1 min off
12/10 calories air bike (masters 45+ 11/9) @mod/fast or fast pace (max 45s)
5 power clean&jerks @40-50% of 1rm clean&jerk
max reps burpee box jump, step down. in remaining time (target 7-10 reps) 50/60cm

Accessory Work
2-3 x 15 laying knee curls on rower + 12-15 calf raises
rest as needed
2-3 x 1:00 Push Up Plank Hold + 16-20 ab crunches
rest as needed

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

5 Rounds x Every 4:00

6-8 Strict Chin-Ups ( Use Band Or Weighted )
6 + 6 Scull Crushers

Score : Chin-Ups

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
12 Dumbbell snatches, alternating arms
6+6 1-Arm overhead squats
6+6 Windmills
20 Birddogs

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 4 @ 77%
2 x 4 @ 79%
4 @ 81%
4 @ 83%

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SNATCH

Build up to a heavy set of (Snatch pull + Snatch) in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

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CLEAN & JERK

Build up to a max weight in a complex of 1 Clean + 2 Front squats + 1 jerk in 15:00 minutes.

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BONUS WORK

ACCESSORY

Snatch grip sotts press,
3-4 x 8 (moderate)

Weighted hip extensions,
3-4 x 15 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
14-16 total reps.

OR

CONDITIONING

As many reps as possible in 12:00 minutes of:

First 6 rounds of:
10 Shoulder to overhead*
20/15 Calories row

Then max reps burpee pull-ups in the remaining time.

*45-55% of Clean and jerk 1 rep max

7 RFT :

8 Bar Over Burpees
30 Single Unders
1 Power Clean 70/50kg

TC 12

Rest day - what did you do?

MODERATE-HEAVY WEEK 3/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
8+8+8 BANDED SIDE STEP both side + SQUAT *band on feet & 8+8 PLANK with banded HIP FLEXOR
6 DROP to SPLIT *unweighted, both side 3+3
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: BANDED SIDE STEP

video: PLANK with banded HIP FLEXOR

video: DROP to SPLIT

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
2[3+3+3]@barbell, rest btw sets 1min

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

SNATCH
3@83-88%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
2[3+3+3]@barbell, rest btw sets 1min

NINJA CLEAN + CLEAN + JERK
1+1+1@barbell, 1+1+1@50%, 1+1+1@60%, rest btw sets 2min

CLEAN + JERK
1+1@70-74%, rest btw sets 2min

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FRONT SQUAT + 5 BOX JUMP *hypyn vastaanotto kevyt kontakti & mahdollisemman suoralle jalalle
3@up to 80%, rest btw sets 2min

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DEFICIT CLEAN LIFT OFF + CLEAN PULL slow down *full foot
2[2+2]@95% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 PENDLAY ROW *barbell + weight
10 HIP THRUST *barbell + weight
8+8 DB L SEATED PRESS / BENCH SEATED PRESS
8@~52-58% bw LAT PULLDOWN *lapiokahva

Rest as needed

MODERATE-HEAVY WEEK 3/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6+6 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION
6+6 BIRD DOG w/ banded
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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video: DOWNWARD DOG with TOE TOUCH both side

THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: BIRD DOG w/ banded

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MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH + SNATCH ABOVE KNEE
1+2@barbell, 1+2@50-55%, 2-3[1+2]@62%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + JERK *split jerk both side 1+1
2[2+2+2]@barbell, rest btw sets 1min

CLEAN + CLEAN ABOVE KNEE + JERK
1+2+2@barbell, 1+2+2@50-55%, 1+2+2@60-65%, 2-3x2[1+1+1]@74%, rest btw sets 2min

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PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
2x3@50%, rest btw sets 2min

BACK SQUAT
2x3@90%, rest btw sets 2min

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RDL - NO SHOES! *sn grip - jalkaterät suoraan eteenpäin
3x3@83-88% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-15 ROMAN CHAIR SIT UP
15-30sec SIDE PLANK *both side
10-20 UPPER BACK EXTENSION

Rest as needed