HEAVY+ WEEK 8/12

---

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× SPLIT SQUAT JUMP COMBO

5+5×/side DEVIL'S HALO *KB/DB/PLATE

10× DEATH FROGS *weight or without

5× COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

---

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

---

SNATCH
2×3@barbell, 1@up to 78-83%, 2-3×1@83-85%, sn-%, rest btw sets 2min

---

CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 1+1@up to 78-83%, 2×2× 1+1@83-86%, jerk-%, rest btw sets 2min

---

SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

--

PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

OR

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

--

SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort jerk-%, rest btw sets 2-3min, *AMAP = as many reps as possible

---

BACK SQUAT JUMPS
3×5@25-30%, bs-%, rest btw sets 2min

---

BOX FRONT SQUAT + JERK DRIVE *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös
2+3@barbell, 2× 2+3@85%, fs-%, rest btw sets 2-3min