Jerk Balance

5 x 2 x 30-40%

SO 2:00

Back Squat

3 x 3 x 70%
3 x 2 x 80%

SendOff 2:30

strength

Advanced: A:3*3 snatch balance
B:5 sets of 1 halting snatch pull+2 snatch
Novice: A: 5 sets of 1 snatch balance+1 OH squat
B: 3*3 snatch pulls

workout

For quality:
1-2-3-4-5-4-3-2-1 low ring muscle up (eccentric)
50-40-30-20-10-20-30-40-50 Double unders
10-30 sec L-sit hold

Scalings: Novice complete 1 low ring eccentric each round.
Choose double under progression e.g. single doubles/penguin

2 Rounds for time:
30-20-10 Bench Presses @60/42kg
- 3/2 Rope Climbs 4m after each set
Rest 5:00 btw round

Scaled: 50/35kg
Goal: 5:30-6:30 / round

4 Sets of Clean Pulls (floor):
Set 1/2: 3 @100%
Set 3/4: 2 @105+%
- Reset after each rep
- Rest as needed

5 Sets of Clean & Jerk
Set 1: 3 @70%
Set 2: 3 @72%
Set 3: 2 @75%
Set 4: 1 @80%
Set 5: 1 @80+%
- To be done as singles
- Rest 2-3min

Strength

Deadlift
Strength 7*3
Hypertrophy 6*6 (45sec rest)

Accessory

3 sets of 8-12 reps
Single legged deadlift (landmine)
Ab wheel roll outs

workout

'Trifecta'
30 sec KB snatch (each arm)
30 sec KB clean (each arm)
1 min swings
1 min rest
3 rounds ![]

Tempaus 7 x 3

"Metcon (quality)

Recovery workout.

15:00 minutes of light rowing
15:00 minutes of light bike erg

10-15 min light stretching "

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"Palauttava harjoitus.

Harjoituksen tarkoitus on edistää palautumista sekä saada aineita vaihtumaan.

Hyvin onnistunut palauttava harjoitus tuntuu siltä, että sinulle tulee hyvä hiki, mutta mukana ei ole henkistä tai fyysistä painetta.
Ota itsellesi kevyt tahti, jolla pystyt pysymään koko ajan liikkeellä.

Viimeistele harjoitus hyvällä koko vartalon venyttelyllä. "

strength

Split jerk

Advanced: A: 3-5 sets of 1 step into jerk+jerk(empty bar)
B: 5 sets of 1 push press+1 split jerk

Novice: A: 3*5 push press
B: Split jerk with PVC pipe/foot drills

workout

5-8 rounds
10 heavy double KB cleans
100m erg
90sec-2mins rest (or one in one out with teams of 2-3)