Back Squat

10-10-8-8-6-6

Go Every 3:00

• Combined one hour on row+ski+bike ergs
• Choose interval length/rounds
• Zone 2 heart rate

AMRAP 7

Box Step-Ups 24"/20"

3x 12min EMOM / 3 min REST

A)
1. 3 cluster 70/50kg

2. 40 DU

3. 1 legless rope climb + 1 rope climb

4. 12 GHD sit-ups

B)
1. 4 RMU / BMU

2. 6-12 Ring dip 

3. 12 1-ARM DB OH walking lunges

4. 12 Renegade row

C)
1. 12-16 HSPU

2. 12 box jump over

3. 10m HS WALK (with pirouet) 

4. 8 D-ball Bear hug squat

MODERATE HEAVY WEEK 7/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FFE SPLIT SQUAT

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT

video: ALT SIDE SQUAT

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snatch, Clean & jerk training : you can make your own barbell technique

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2-3×1× 2+2+2+2@barbell, rest btw sets 2min

TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
2-3×2@light weight, rest btw sets 2min

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SNATCH
1-2×3@barbell, 1@up to 77%, 1@82%, 1@82%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
2-3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

TALL CLEAN + PUSH JERK in SPLIT *tall=seiso suorana, lähtöasento tasajalalta
2-3× 2+[2+2]@light weight, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1+1@up to 75%, 1+1@80%, 1+1@80%, jerk-%, rest btw sets 2min

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BACK SQUAT
5@barbell, 1@up to 80%, 2×1@85-90%, bs-%, rest btw sets 2-3min

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DEFICIT CLEAN PULL
3×3@90-95%, jerk-%, rest btw sets 2min

Set the clean starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. Here we want to focus on vertical power and balance.

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video: TALL SNATCH

video: TALL CLEAN

video: PUSH JERK in SPLIT

video: DEFICIT CLEAN PULL / Clean Pull on Riser

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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

10× +10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + BAND PRONE HAMSTRING CURL

10×/side BARBELL SIDE BEND *weight

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: BAND PRONE HAMSTRING CURL

video: BARBELL SIDE BEND

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KEHONHUOLTOA!

10x 2min ON 2min OFF

A)
9/12Cal
10 Raakapunnerrusta 30/40kg

B)
5-10 T2B/ Linkkari
8 Boxin ylitystä

*Jatka siitä mihin jäit

Teams of 6-7 persons
The goal is to get 500 (600) Calories on each machine before time cap (35 minutes)

A. SkiErg
B. Echo
C. Row
D. BikeErg

Rest
Rest
Rest

Swap station every 20...25/13-18 cal on the first machine in the line (starts with SkiErg), until time cap of 35min or all machines have reached 500 (600) Calories.

Overhead Squat 7 rep max

Deficit HSPU

E2MOM, 5 rounds
3-12 HSPU (deficit)
10 Deadlifts (55/80kg)