7 sets of Clean & Jerk
Set 1: 2 @65%
Set 2: 2 @70%
Set 3: 1 @75%
Set 4: 2 @70%
Set 5: 1 @75%
Set 6: 2 @70%
Set 7: 1 @75%
- Rest 2-3min btw sets

Emom 22

1) Kone
2) 1 Joogapunnerrus + 1 lonkat kierto O+V

2min lepo

Emom 22

1) Burpee +viivahölkkä
2) Kepillä 8-10×
Heilautukset
Takaa eteen
Hyvää huomenta
Rintarangan kierto eteentaivutuksessa
(Jatka siitä mihin jäit)

MODERATE WEEK 1/9

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WARM UP n. 10min

2 rounds: no shoes

6 SUPERMAN HOLD + 6 HOLLOW HOLD *hold 2sec

12 3 LEVEL BAND PULL APART *kuminauha - navan korkeus + rinnan korkeus + hartiakorkeus + 6 T-ROTATION

10 step OH DUCK WALK

20sec WALL HANDSTAND HOLD

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video: 3 LEVEL BAND PULL APART
https://www.instagram.com/p/CuRmFcRyrjR/?img_index=2

video: T-ROTATION
https://www.instagram.com/p/CuRmFcRyrjR/?img_index=6

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SNATCH PULL from Above knee *full foot + SNATCH Above Knee + OHS
2[1+2+2]@barbell, 3[1+2+1]@up to 64-72% sn-%, rest between sets 2min

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CLEAN PULL *full foot + CLEAN Above Knee + JERK
1+2+2@barbell, 4[1+1+2]@up to 64-72 jerk-% , rest between sets 2min

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BOX BACK SQUAT *90° + 5 LOW BOX JUMP
*pakara koskettaa kevyesti boxia, josta räjähtävästi ylös ja boksihypyn vastaanotto suorinjaloin
4x5@75-80% rest between sets 3-4min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 BACK RAISE
12-15 RUSSIAN TWIST per side

Rest as needed

10 rounds for time
400m run
10 ring dips

Bench Press

4-3-2-1-2-3-4 AHAP

Go Every 2:30

Strict Chin-ups

6 x 3

Use band or weights

Go Every 2:30

5x 2 hang snatch + 2 snatch balance + 1 OHS ( 5s pause )
( fast, not too heavy)

A,
Daily max of :
Pause Power clean + Pause Split jerk
- keep a 2” pause at receiving pos. Of clean and in the dip of jerk
- build up with good form
- Do not increase weight if you missed any of the pauses !

B,
Partner Squat “DT”
8 rounds for time (4 each person)
12 Deadlift
9 Hang Squat Clean
6 push jerk
@60/43kg
Rx+70/47kg
One person complete a full round the switch!
Timecap : 15 mins