MODERATE-MAXIMAL WEEK 12/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side + 10×side
PLATE HALO CHOP + SIDE PLANK with SHOULDER EXTERNAL ROTATION

4×/side + 4× + 4×/side + 4×/side
CRAWL to KNEELING TWIST +
BACK TAPS to KNEELING PLANK TAPS +
BIRD DOG to DOWNDOG +
SIDE STEP KNEELING

10-20m LONG STEP WALKING LUNGE

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: PLATE HALO CHOP

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

video: 4 MOVEMENTS: 1. crawl to kneeling....+ 2.
https://www.facebook.com/share/r/1EqeX6DD3u/

video: LONG STEP WALKING LUNGE

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

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SNATCH
2×3@barbell, 3×1@75-80%, sn-%, rest btw sets 2min

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

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BACK SQUAT + 5× SQUAT JUMP *hypyt heti kyykyn perään
2@80%, 2×1@85% 1@90%, rest btw sets 3min

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SNATCH PULL
3×2@85%, sn-%, rest btw sets 2min

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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

10-15×/side TWISTING SIT UP *jalat voi olla telakoituna, kuormalla tai ilman
BACK EXTENSION HOLD
8× DB PULLOVER

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video: TWISTING SIT UP

video: DB PULLOVER

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KEHONHUOLTOA!

3 rounds of:

4-6 strict Dips( box, ring, feet supported) or 2 negatives
- into -
max rep Push-ups
Rest 30 secs
6-8 Strict Chin-ups or 2 negatives
- into -
max rep Ring Rows
Rest 2 mins

Band-pull-aparts 3x20
Kiertäjät kyljellään 3x20 / puoli
Vatsarutistus 3x20 (jalat penkillä, 90asteen polvikulma)

Kyykky 3x1x80%

Penkki 3x1x80%

Maastaveto 3x1x80%

4 x 2 Min ON / 2 Min OFF

15 Toes-to-bar
15 DB Hang snatch 22.5kg/15kg
Remaining time: Burpees (your score)

8min for quality:
5+5 quadruped thoracic rotation
10 plate Cuban press
6+6 1-arm ring row
10 scapular pull up
10 kip
Quadruped th. rotation:

Deadlift 6x5
AHAP
Rest 3 mins between working sets

LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

3-Asennon tempaus,
3 x (lantiolta, polvelta & polven alta)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

Raaka tempaus + Tempaus,
10 x (1+1) @ 60-65% (tempaus 1RM)
Nosta 1:15 minuutin välein.

TAKAKYYKKY

3 x 3 @ 70%
Nosta 2:30 min välein

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BONUS

Apuliikkeet,

3 Kierrosta,
10 Niskan takaa vauhtipunnerrus tempausotteella
10 Askelkyykkyä tanko niskassa
10 Korkeaa box hyppyä

:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Muscle snatch + Behind the neck push press + OHS
4 x 3+3+3 @ Light warm up weight, focus on keeping the bar as close as possible

Power Snatch p5
3 x 2 @ 70-75%, remember to extend yourself fully!

Power snatch
4 x 2 @ 75-80%

Snatch pull
4 x 2 @ 100-105%, Focus on relaxed arms and use your legs to gain speed

Front squat
3 x 3 @ 85-95%

Abs
3 rounds
20 Jackknives
20 Hollow rock
20s Hollow hold
Do these all in row

2× 1+2+1@barbell, 1+2+1@up to 67%, 1-2× 1+2+1@72%, rest btw sets 2min

*red rubber carpet underfoot

2×3@barbell, 3@up to 57%, 2-3×3@62%, rest btw sets 2min