Amrap 3

250m row
16 double db push press @2x15
Max medball clean @50
90 sec rest

X4

squat hold 1-5 min
wall squats

ankle reach
back scratch
external hip rotation
OHS

MODERATE WEEK 3/18

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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: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION left hand *selinmakuulla lonkka koukussa suorat jalat kohti kattoa, yhden suoran käden vienti päänvierestä lähelle lattiaa - alaselkä pysyy lattiassa - vatsalihakset aktiiviset
2: HAND RELEASE BURPEES // LYING TOES TO BAR *tee toinen liike toisella kierroksella
3: SINGLE ARM DB/PLATE PULLOVER with HIP FLEXION *right hand
4: Alternating WEIGHTED COSSACK or SIDE SQUAT *kirein suunta
5: WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Single arm Plate PullOver muutoin liike kuin videolla, mutta nosta suorat jalat kohti kattoa ja pidä koko liikkeen ajan

video: Hand Release Burpees

video: Lying Toes to Bar

video: alt. weighted cossack squat *takaketju/lähentäjät

video: alt. side squat *tee kuormalla, lähentäjät

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DIP SNATCH HIGH PULL + DIP NINJA POWER SNATCH + DIP NINJA SNATCH
*ninja = no feet/jump
3-4× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

BLOCK NINJA POWER SNATCH from MID-THIGH + NINJA SNATCH from MID-THIGH *ninja = no feet/jump, the height of the bar is mid-thigh.
4-5× 1+2@63-68%, sn-%, or
1+2@find your complex best kilos of the day! Don't go to failure! rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@40%, 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!
5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, pp-%, rest 2-3min

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SLOW ECCENTRIC PAUSE CLEAN PULL *pause 2cm off the floor up & down and slow eccentrics 3-6 seconds - jarruttava palautus
3×3@75-80%, jerk-%, rest 2-3min

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video: dip snatch pull - tehdään high pull, videolla normaaliveto

video: dip power snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

video: dip snatch *tehdään ninjana = no feet - videolla normaali nosto jalan irrotuksella

video: Snatch with No Jump from Power Position - videolla malli no jump snatch = ninja snatch - tehdään samalla idealla pukeilta puolesta reidestä

video: pause push press
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.

video: rebound jerk
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

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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!

4 Rounds

2min Bike
2min Ski
2min Row
2min Rest

Shoulder Press

3-3-3-2-2-2-1-1-1

Go Every 2:00

Explain variation + cals per min

Kiertäjät kyljellään 3x20 / käsi

Pystypunnerrus 2x5x70%

Sotilaspenkki käsipainoilla 3x12-20

Pystypunnerrus vastaotteella 4x15

Hauiskääntö myötäotteella 3x20

-Handstand, T2B, toes to rings
-strict handstand push up

AMRAP 12, With Partner

Bench Press, 40 reps. 50/35kg
Bike Erg, 50 calories

Split Reps as you like

Warm Up
3-5 min of cardio machine work as overall warm up for body
then
2 sets
10 cossack squats
:45s Stir the Pot (medball)
10 Scap Pull-ups (exhale at the bottom and press bar away to get more stretch in lats)
10 side plank knee to elbow R/L

Weightlifting
tall clean + + press to split 3x3+3reps@25-30%
tempo power clean + hang clean + slow excentric jerk (pause in split) + split jerk 3x1+1+1+1rep@35-50%
power clean + hang clean + split jerk 3x1+1+1+2reps@60-70%
then 8 min emom
clean pull + hang clean + jerk 1+1+1 reps@70-80% of 1rm

Strenght
Dumbbell Bench Press 15-12-9 reps (women 15-25kg and men 22.5-40kg)
perform same amount of reps double db deadlifts with same weights right after (molemmat päät puntista lattiaan)
rest 2.5-3.5 min bwn sets

Metcon (85-90% effort)
For time
10-15 double kb hang snatches @16/24kg's
15-20 double kb thrusters @16/24kg's
15-25 c2b pull ups
24/30 calories ski erg
30-35 double kb deadlifts @16/24kg's
35-40 toes to bars
time target is 10-15 minutes for this workout.