MODERATE WEEK 1/9

---

WARM UP n. 10min

2 rounds: no shoes

12 BAND SUPERMAN LAT PULLDOWN

10 CRUNCHES + 10 CROSS CRUNCHES

6 SQUAT JUMP

20sec WALL HANDSTAND HOLD

--

video: BAND SUPERMAN LAT PULLDOWN

---

SNATCH HIGH PULL *full foot + SNATCH + SNATCH BALANCE
2[1+2+2]@barbell, 4[1+2+2]@57-65% sn-%, rest between sets 2min

---

CLEAN HIGH PULL *full foot + CLEAN + JERK
1+2+2@barbell, 4[1+2+2]@57-65 jerk-%, rest between sets 2min

---

CLEAN PULL from Above Knee *full foot + TRAP PULL
3[4+2]@85% jerk-%, rest between sets 2min

---

SEATED PRESS
2x8@RPE7, (could do 3 more reps), rest between sets 2min
*8@rpe7 -- target load of max ~71%

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

6-8 PULL UPS *myötäote
12 DIP / BENCH DIP
12-15 BSS each leg *Bulgarian Split Squat

Rest as needed

45 min PK
1000m row
800m jog
100 rope jumps
4 min airbike
10 OHS with broom stick
10 snatch balance with broom stick
10 sots press with broom stick
20s +20s one arm plank
20+ 20s side plank

For time

• 2k on bike
• 4k run
• 2k on bike

Warm Up
2 rounds
1.5 min cardio
10/10 single leg hip bridge (banded)
20 banded air squat
10/10 side plank hold + rotation

Strenght
FS/BS Squat Program Practise 3
3 sets of 7 front squats + 13 back squats @60-70% of 1rm front squat
rest 3-4 min bwn sets

Metcon
3-4 sets
18/14 cal row,run or bike erg / 15/12 cal air bike
8-12 burpees (fast)
30-50 double unders (max reps in remaining time of 2.5 min cap)
rest 1min bwn rounds (time cap 2.5 min each interval )

Frontsquat 4x10 reps

3-6-9-12-15-18-21 reps for time:
KBS (US) 24/16kg
Bench Presses 50/35kg

Peaking
Päivä 3

A.1) Front squat to jerk
reps×2 ~10min

B.1) Front squat+box jump
1.) Building weight
2.)3×3+1 @80%

C.1) Front squat +jerk
6×1+1 @75-80%

D.1) Push press
6×2 @80%

3×
E.1) Hand stand hold 30-60.sec
E.2) Good morning ×10

Warm Up
2 rounds
1.5 min cardio
8/8 single arm db bench press
8/8 scapula rolls + ring row
:30 side plank hold R/L

Rope climbing skill checking or prep for chin ups

Strenght
Bench Press 5x3reps @70-80% (2-4 RIR)
rest 2-3 min bwn sets

Metcon
Emom 20
1) Ski or Air bike x 40 seconds
2) Rope climbs 1-2 reps / Strict Chin ups x 4-6 reps (tarkoitus olla haastava sarja)
3) Row x 40 seconds
4) Sandbag cleans x 4-6 reps or heavy db pc 4+4 reps

3 rounds for quality
10s L-hang
3 skin the cats
5 strict HSPUs
6 alternating shrimp squats

Every 1:30 x 6 (9min):
10 Pull-ups
- Any style goes