Penkki 5x5x70%

Yhden käden kulmasoutu 3x20 / käsi

Dippi 3xamrap tai Penkkidippi 5xamrap
-dippeja mentävä väh. 5kpl

Etuheilautus 4x25

Warm Up
2 rounds
2 min cardio
20+20m 90/90 Bottoms Up Kettlebell Carry (per arm)
:20-30 Sec Supinated Grip Passive Hang
4-6 burpees
8-12 ring rows

Strenght&Conditioning
4-5 sets of
12/10 calories rowing OR 10/7 calories of air bike
then 2x10-12 db bench press and sets 3-5 are 6-8 db bench presses
rest 2-3 min bwn sets (3 hengen kierrolla voi vetää läpi)

Accessory Work
2-3 sets
8-10 single arm kb row R/L @12-20/20-28kg
8-10 standing tricep turn with db 7.5-12.5/12.5-17.5kg
24-32 weighted russian twits @5/10kg plate
rest 2-3 min bwn sets

MODERATE-HEAVY WEEK 12/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest btw sets 2min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest btw sets 2min

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BOX JUMP
3×5, rest btw sets 2min

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FRONT SQUAT
2@70%, 1@75% 1@80%, rest btw sets 3min

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SNATCH PULL
2@100%, 2×2@105%, sn-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

6× GTOH with PLATE
3×/side PLATE WINDMILL
6× PLATE GOBLET SQUAT
3× PLATE FRONT RAISE + ROTATION

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: GTOH with PLATE

video: PLATE WINDMILL

video: PLATE GOBLET SQUAT

video: PLATE FRONT RAISE + ROTATION

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KEHONHUOLTOA!

1-2-3 x 4

MODERATE-HEAVY WEEK 12/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

10×side + 3×/side + 3×/side + 3×/side + 5×/side + 3×/side
ELEVATED HAND SUPPORT 90/90 HIP ROTATION +
SCAPULA PUSH UPS to DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

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

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

SPLIT JERK *block/rack *split jerk to the other side on the next set
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

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BACK SQUAT
1@up to 80-85%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

6× PLATE BACK SQUAT
6× PLATE SIT UPS
6× BURPEE to PLATE
6×/side CROSS CHOP with PLATE

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: PLATE BACK SQUAT

video: PLATE SIT UPS

video: BURPEE to PLATE

video: CROSS CHOP with PLATE

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KEHONHUOLTOA!

Voima
E3MOM, 4rds
Push up (matala tanko) 6-10

WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
KB Swing x 50​
+
5 synchro up down

A,
Back Squat
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Final set is an AMRAP , If you have done that last week, then this week is deload with moderate 3x5 reps ( 50-60%)

B,
Power Snatch 2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 2 for the day and accumulate a total of 5 working sets within 15% of your best for the day.

C,
21-15-9 reps, for time of:
Deadlift @142/102kg
Echo Bike Calorie

Goal: Sub 7 mins

D,
3 rounds for quality of:
15 Band Pull Aparts
8 L/8 R Side Plank Reach Throughs
15 Band Face Pulls
Starfish Side Plank, L 20 secs/R 20 secs

Rest as needed between each round.

45 min Laadukkaasti

4 min koneella
6+6 Lonkat ja kierto
6+6 Rapu ja kierto
8-10 Lapaveto
Kumpparilla 6-8:
Ulkokierto
Sisäkierto
Vipunosto
6+6 Dead bug
8-10 Selänojennus boxilta tai GHD

2× 1+4+1@barbell, 1+4+1@up to 73-75%, jerk-%, rest btw sets 2min

10 min for quality:
1 min run/row
5 burbee box step up
5+5 plate windmill
5+5 lunge+reach