Pendlay Row 5x5x30-35%

Maastaveto 3x1 (70-75-80%)

Kylkilankku 3x1min / puoli

LÄMMITTELY
3:00-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
Maastaveto
Muscle clean polvelta
Etukyykky
Tall clean
Vauhtipunnerrus
Saksiin työntö

3-5 toistoa per liike

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RINNALLEVETO & TYÖNTÖ
Työntökompleksi,
Nousu raskaaseen, mutta teknisesti hyvin liikkuvaan kuormaan 20:00 minuutissa:
(Raaka rive + rive + vauhtipunnerrus + saksiin työntö)

Rive -veto,
3 x 4 (raskas)

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BONUS

Maastaveto korokkeella seisten (5-7cm),
Nousu 3 toiston sarjaan @ 2 RIR (reps in reserve).
Sitten 2 x 4-10 @ 80% raskaimmasta 3 sarjasta.

Vauhtipunnerrus,
4 x 4 (raskas)

Kiertoharjoitus,
3 Kierrosta:
10+10 1-Jalan romanialainen maastaveto
10 Cyclist kyykkyä
10 Tiukkaa varpaat tankoon/polven nosto
20 Z-philly pressiä lattialla istuen

Tähtää hieman isompiin painoihin kuin viime viikolla.

BENCHMARK
AMRAP 8:
3 handstand push-ups
3 cleans (55/85 kg)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.

Scaled WOD
AMRAP 8:
3 push-ups from the knees
3 cleans
6 push-ups from the knees
3 cleans
9 push-ups from the knees
3 cleans
12 push-ups from the knees
6 cleans
15 push-ups from the knees
6 cleans
18 push-ups from the knees
6 cleans
21 push-ups from the knees
9 cleans
– Add 3 reps to the handstand push-ups each round and 3 reps to the cleans every 3 rounds.

MODERATE-LIGHT WEEK 1/13

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× + 40× HOLLOW HOLD PLATE PULLOVER + HEEL TAPS

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

5-8×/side + 5-8×/side + 5-8×
MINI BAND MONSTER WALK both SIDE + FOR- & BACKWARD +
MINI BAND SQUAT PULSES of WEAK POINT monster: kuminauha jalkaterän ympäri, squat: kuminauha polven yläpuolella

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

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kuvat liikkeistä

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SNATCH HIGH PULL from MID-THIGH + POWER SNATCH from MID-THIGH + MUSCLE SNATCH + OHS + SNATCH BALANCE *high pull - elbows up
2×2× 1+1+1+1+1@barbell, rest btw sets 2min

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FLOATING NINJA POWER SNATCH + SNATCH from MID-THIGH + OHS ninja=NO FEET, NO JUMP *use straps
2× 1+1+1@barbell, 1+1+1@up to 65-68%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from MID-THIGH + POWER CLEAN from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *high pull - elbows up, *split jerk both side 1+1
2×2× 1+1+1+1+1+2@barbell, rest btw sets 2min

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FLOATING NINJA POWER CLEAN + CLEAN from MID-THIGH + SPLIT JERK *split jerk to the other side on the next set, ninja=NO FEET, NO JUMP
2× 1+1+1@barbell, 1+1+1@up to 65-68%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + DOUBLE BOUNCE FRONT SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, fs-%, rest btw sets 2-3min

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FRONT SQUAT
3@up to 75-80%, 3-4×3@65-70%, rest btw sets 3min

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CLEAN PULL to HOLD + CLEAN PULL *1-2sec hold full extension
2× 2+2@75-80%, 2× 2+2@80-85%, jerk-%, rest btw sets 2min

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video: NINJA (NO FEET) POWER SNATCH

video: FLOATING POWER SNATCH - tehhään näin, mutta ninjana

video: DOUBLE BOUNCE FRONT SQUAT

video: CLEAN PULL to HOLD
Set the clean starting position tightly and 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 while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.

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

2-3 rounds

12× ROLL ABS

12×/side SINGLE-LEG HIP THRUST *db / barbell

12× BACK EXTENSION *kuorma yläselän päällä, plate/db

12× + 12× SEATED CABLE ROW wide neutral grip - lapiokahva + LU RAISES

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video: SINGLE-LEG HIP THRUST 5:58
https://www.menshealth.com/fitness/a42826230/single-leg-hip-thrusts/

video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!

EMOM 10:
1 Push Jerk @70-80% 1RM Push Jerk

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:00 row
1:00 ski
5 inch worm with push ups
10 kb swings @12/16 and second round 16/24kg
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout

Workout
Emom 24
min 1 - rowing x 8/10 calories
min 2 - kipping handstand push ups x 8-12 reps
min 3 - ski erg x 8/10 calories
min 4- kb swings x 8-12 reps @24/32kg

Strenght
Deadlift 5-5-3-3-1-1 @50-55% + 60-65% + 70-75% of 1rm.
rest 1-2 min

Accessory Work
2-3 sets
12+12 single arm bicep curls
12+12 single arm behind neck tricep turn with 1 db
12-15 wrist curls with 10/15 kg barbell
rest 30s bwn movements, rest 2 min after full round.

For time

15-12-9-6-3
Front squats @ 70/47.5kg
Burpee pull-ups*

Time cap. 12:00
* Burpee pull-up height standard is being NOT (quite) able to touch the bar when you stand under it and bring the arms overhead (elbows locked out).

– Start part @ 20:00 –

10-9-8-…-1
Deadlifts @ 102/70kg (225/155lbs)
Box jump overs, 24/20″

Time cap. 12:00

Overview. The challenge in these workouts is to (find the right pace to) keep moving. The barbells are not light but you can get through them in 1-2 sets each round, then the question is how hard you should and are willing to push the gymnastics without hesitating on the barbells.
Strategy.
Part A – Depending on your strength, you might choose to break the 15 and 12 FS just to avoid digging too deep of a hole to start the workout. You can squat clean the 1st rep. Make sure you breath during the sets and don’t let your balance drift forward to the toes too much.
The key on burpee pull-ups is to keep your rhythm. It is very easy to zone out here and lose valuable seconds that then add up over 45 repetitions. Don’t rush the transitions between the movements (walk) but do aim to get back to work ASAP, especially on the burpee pull-ups (ok to take a few breaths before the squat sets as needed).
Part B – The key to understanding this kind of a rep scheme is that once you finish the round of 8 reps, you’re essentially half-way through. So the sets will be bigger at start but the transitions take relatively (to work) more time as you get deeper into the workout. This means:
– Be smart at the start and don’t hesitate to break the DLs to 2 sets if you think it’ll pay-off later.
– Stay focused in the transitions when you get deeper into the workout (more tired, easy to lose time drudging around). Walk to the bar or box and get to work.
– Start steady and try to push the pace towards the end
Try to relax the legs a bit during the transitions as this combo will hammer them and it’s easy to get too stiff or even cramp.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Movement options.
Front squats → 61/43kg , 52.5/35kg

Deadlifts → 93/65kg, 83/61kg

Etuheilautus 3x20
—> joka sarjan jälkeen lankku x 1min

Kyykky 3x2x70%

Sivutaivutus 3x20 / puoli

Jalan loitonnus kumpparilla 3x20 / puoli

5 rounds, 6 mins each, for max reps of:
20 Box Jumps, 60/50cm
25 Plate Ground-to-Overheads, 15/10 kg
30 Alternating V-ups
max distance in remaining time with any cardio machine!

Rest 2 mins btw sets