Bench press – Build to 5RM

– Approach each warm-up lift like you would your 5RM attempts. Pay attention to your setup; scap pull down and under, points of contact (head, shoulders, but feet). Think about trying to break the bar in half to set the shoulders into a good externally rotated position, control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. Make sure to have a spotter, especially for the heavier lifts.

Power snatch – Build to 1RM

– Build to a 1RM power snatch
– You can start working up doing 3s or 2s then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).
– As you get heavier, the goal should be to receive the bar deeper in the power position (not jumping the feet out wider)

MODERATE WEEK 9/13

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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MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH *eyes closed
2×2× 1+1+1+1@barbell, rest btw sets 1min

SNATCH
2×3@barbell, 3@up to 71-74%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + CLEAN + SPLIT JERK *eyes closed *split jerk to the other side on the next set
2×2× 1+1+1+1@barbell, rest btw sets 1min

CLEAN + SPLIT JERK *split jerk to the other side on the next set *tee nousevalla kuormalla rinnalleveto ja saksiintyöntö - sama uudelleen, mutta työnnä saksiin toiselle puolen :)
2×2× 1+1@barbell, 1×2× 1+1@up to 71-74%, jerk-%, rest btw sets 2min

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FRONT SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@50%, fs-%, rest btw sets 2min

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FRONT SQUAT
2@up to 70-73%, rest btw sets 2-3min

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PAUSE SNATCH PULL + SNATCH PULL *1-3sec pause at the knee
2× 1+2@45-50%, 2× 1+2@50-55%, sn dl-%, rest btw sets 2min

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video: SNATCH SEGMENT PULL "PAUSE SNATCH PULL" at the knee

*Stop and hold in the pause position for 1-3 seconds, ensuring proper position and whole foot balance. After pause complete the snatch pull, then return the bar to the floor.

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KISAAJAT:

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

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SNATCH
2×3@barbell, 1@up to 85-90% or 5 kilos below the starting weight, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK *tall - flat footed, *2 split jerk, split both side 1+1
2×2× 1+1+1+2@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK
1+1@up to 80-85% or 10 kilos below the starting weight, jerk-%, rest btw sets 2min

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BOX JUMP
3×5, rest btw sets 2min

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FRONT SQUAT
3@up to the weight at the start of the jerks, rest btw sets 2-3min

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CLEAN PULL
1@100%, 1@105%, 1@110%, jerk-%, 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!

Penkkivariaatio (valitse yksi):
-1lankun penkki
-2 lankun penkki
-lattiapenkki
—> nousu päivän max3, vähennä 10-20% ja sillä 3x6

Pystypunnerrus käsipainoilla istuen 5x5-8

Kiertäjät kyljellään 3x20 / puoli

Kylkilankku 3x1min / puoli

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Maastavetoa
3 & 4) 5-10 Etukyykkyä
5 & 6) 4-6 Tall clean
7 & 8) 4-6 Saksiin työntöä
9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

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RINNALLEVETO & TYÖNTÖ

Rive veto + Rive + Työntö,
3 x (1+2+2)
3 x (1+2+1)
3 x (1+1+1)
Aloita keskiraskaalla kuormalla. Lisää kuormaa aina 2 sarjan välein jos nostot ovat hyviä. Tavoite on nousta raskaaseen (1+1+1) sarjaan. Nosta 2:00 min välein.

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BONUS

Etukyykky,
3 x 3 (raskas, 88-92%)

Vauhtipunnerrus,
3-4 x 2 (raskas, 90%)

Kiertoharjoitus,
3 Kierrosta
6/6 Reverse lunge (tanko niskassa)
6-10 Tiukkaa leuanvetoa/ylätaljaa
6-10 Niskan takaa punnerrus käsipainolla
10/10 1-Käden sivutaitto (raskas)
:30s-:60s tauko liikkeiden välillä. Raskaat painot ja hyvä polte kohdelihaksiin!

B2.

2+1@barbell, 2+1@up to 90%, then DROP SETS 3-4x1x[2+1]@-10%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under, a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

AMRAP 3 x 3
400m run
Max Burpees
- Rest 1min btw amraps

" Triple M" ( MAYFLY MAN MAKER)

Partner wod (You GO , I GO)
Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 cal row
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg
Timecap : 38 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

I Go-You Go

A. AMRAP 6
10/7 Cal Row
8x7,5m Shuttle Runs

Rest 90sec

B. AMRAP 6
10/7 Cal BikeErg
8 Box Jump Overs

Rest 90sec

C. AMRAP 6
10/7 Cal Row
8 Wall Balls

Rest 90sec

D. AMRAP 6
10/7 Cal SkiErg
8 Pushups

Rest 90sec

E. AMRAP 6
10/7 Cal Echo Bike
8 Heavy KB Swings

Alternate A1/A2

A1. Strict press, rest 1:00 before A2
Build to heavy 3 (H3) @ 2 RIR (84-90%)

A2. Strict pull-up, rest 2:00 before A1
Build to heavy 3 (H3) @ 1 RIR (88-92%)