400m Burpee broad jump
400m walking lunges
400m bear crawl/bear walk
400m run

MODERATE-MAXIMAL WEEK 10/11

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MUSCLE SNATCH + OHS + TALL SNATCH HIGH PULL + DIP SNATCH *high pull flat footed - elbows ups
2x2x[1+1+3+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2@up to 70%, 3x1@70%, sn-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
2+4@barbell, 2+4@up to 85-88%, then DROP SETS 3x1x[2+4]@-10%, sp-%, rest btw sets 2min

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FRONT SQUAT
3@up to 85-88%, then DROP SETS 2-3x3@-10%, fs-%, rest btw sets 3min

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SNATCH PULL *full foot, use straps
1@80%, 2x1@85%, sn-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

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video: TALL SNATCH HIGH PULL

video: DIP SNATCH

video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48

Penkki 6x3x75%
-3s stopit

Ojentajat käsipainoilla 3x8-15

Seal Row 5x15
Takaolkapääsoutu 5x20
Kulmasoutu käsipainoilla 5x10 (🍑 kiinni seinässä!!)
-valitse yksi

Narrow grip bench press. Five sets of ten.

AMRAP 12

10 Push-Ups
20 Sit-Ups
30 Air Squats

20 Minutes of :

8 Incline Y-Raise
10-15 Barbell Biceps Curls
8-12 Incline Flyers
10 - 15 Gorilla Rows

Rest as needed between movements

WU:
A) 400m run or 500m row/ski

B) AMRAP6:
5 ohs + sots press with stick
10 scorpion alt.
5+5 1-leg good morning with stick

16min Amrap

9/10cal Machine
10 Deadlift 30/40kg
10 Push Press 30/40kg
2 WallWalk

Push Press
5 x 5

MODERATE-HEAVY WEEK 9/11

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SLOW PULL SNATCH + TALL SNATCH + PUSH JERK IN SNATCH *tall flat footed, slow pull sn - move slowly from the floor to approximately mid-thigh anywhere from 3-5 seconds
2x2x[2+1+1]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@up to way up 5 kilos below the starting weight, sn-%, rest btw sets 2min, ~80-85%

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SLOW PULL CLEAN + TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *tall flat footed, split both side, slow pull clean - move slowly from the floor to approximately mid-thigh anywhere from 3-5 seconds
2x2x[2+1+(1+3)]@barbell, rest btw sets 1min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to way up 10 kilos below the starting weight, jerk-%, rest btw sets 2min, ~75-80%

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FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 25% bs-%
2@up to 98%, then DROP SETS 2-3x3@-10%, fs-%, rest btw sets 3min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SLOW PULL SNATCH

video: SEAL ROW

video: BARBELL BW ROW