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

5@50%, 3@60%, 2@70%, 1@75%, 1@80%,1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, bs-%, rest 2-3min

Bench Press

9-8-7-6-5-4-3-2-1, Building heavy

Go every 2:30

Pystypunnerrus 2x1 (90-94%)

Vinopenkki käsipainoilla 4x8-15

Takaolkapääsoutu 3x20
Pystysoutu käsipainoilla 3x20
-superina

Hauiskääntö tangolla 3x15-25

For time
100-80-60-40-20 cal row
After each set
5-5 strict Pull up / partner assisted (You GO, I GO)
10 Syncro Single arm devil’s press @22,5/15kg
10 Syncro DB goblet squat
50 Double under each ( first one person Completes 50 Then the other) or 75 single under
Timecap: 40 mins

EMOM 16

1 Minute : 8 Push Press 40/30kg
2 Minute : 20 Sit-Ups
3 Minute : 12/9 Calories Bike
4 Minute : 20 Air Squats

HEAVY++ WEEK 15/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× FLOOR LYING PLATE PULLOVER *pidä alaselkä koko liikkeenajan lattiassa

10×/side CLAMSHELL SIDE PLANK HIP THRUST

10×/side ALT TALL KNEELING DB/PLATE HALO

5×/side SINGLE DB/PLATE SUMO RDL

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Floor Lying Plate Pull Over

video: Clamshell Side Plank Hip Thrust 2:23

video: Tall Kneeling Dumbbell/Plate Halo

video: Single Dumbbell/Plate Sumo Romanian Deadlift

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SNATCH HIGH PULL + NINJA POWER SNATCH + NINJA SNATCH
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

SNATCH
2×3@barbell, 3@up to 80-85%, sn-%, rest 2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@40%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%,1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, pp-%, rest 2-3min

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CLEAN PULL *use straps
3×3@95-105%, jerk-%, rest 2-3min

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Grand Masters SM kisaajat:

SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95% - up to the starting weight, jerk-%, rest 2-3min

FRONT SQUAT
1@up to 80-85%, 2×1@85-90%, fs-%, rest 2-3min

CLEAN PULL
2@100%, 2×2@105%, jerk-%, rest 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

5+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

5× PRESSING SNATCH BALANCE with HANGING WEIGTH *barbell+banded

5×/side SINGLE LEG GOOD MORNING *barbell btn

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video: DB SQUAT JUMP

video: PRESSING SNATCH BALANCE

video: SINGLE LEG GOOD MORNING

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KEHONHUOLTOA!

Zombie Squat

3-3-3-3-3-3

Go Every 2:30

Reverse Lunges ( Barbell Front rack )

6 x ( 4 + 4 ) x every 3:00.

4x 10min / 1min tauko

1)
4min kone
6+6 Dead bug + submax kuppipito

2)
5+5 Yhdellä jalalla Gtoh
5+5 Oh-lunge (levypainolla)
6+6 Levypainokierto
20-30s Seinäistuntapito

3)
10 Pyöreällä selällä mave (korokkeelta)
12 Boxin ylitys
20 Vuorikiipeilijä
4-6 Raaka jalkojen nosto roikunnassa

4)
5+5 Skorpioni
5+5 Rintarangan kierto konttausasennosta
5+5 Sivukyykky
5+5 Tuulimylly
10 Olkapäät kepillä

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
5-10 burpees + 5-10 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / 2nd set cossack squats
4-6 strict pull ups + 20-30 sec of l-tuck hold

Strenght
Snatch Grip Push Press Behind Neck + Overhead Squat 3-4x5+5reps@60-70-75-75% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-70-75-75% of 1rm
rest 2.5-3.5 min bwn sets
Strict C2B Pull Ups (use band if needed) 3-4 x 4-6 reps + 4-6 reps of strict deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon at 80-85% effort
6 rounds for time
3 sandbag clean R/L
6 sandbag on shoulder squat R/L
9 kipping hspu
12 toes to bars
Every other round all cleans/squat on right side and other left side.
Jos säkki olalla kyykky tuntuu paskalta selälle/lonkalle vedä bear hug squattina!
jos taas ei niin tää on potentiaalinen kisoissa oleva liike
Masters&Scaled reps 2-4-6-8 reps

Cool down
3-5 min recovery bike / air bike / jog&walk