EMOM 15

1 minute : 8 Incline Bench Press DB´S
2 minute : 18 Sit-Ups
3 minute : 13/10 Calories Bike

Snatch Grip Deadlift 5x6 AHAFA

Ohje: Maastaveto tempausleveydellä, valitse taakka, joka on raskas, mutta asentosi säilyy silti hyvänä. Käytä remmejä tarvittaessa.

Warm Up
Band Pulls + Banded Hip Activation
then some mobility as needed
then barbell prep for 2 sets of snatch and clean&jerk
5 snatch pulls
5 hang muscle snatch
5 overhead squats
5 power snatch
rest 1 min
5 muscle cleans
5 front squats
5 tall cleans (start on power catch and last 2 reps to squat)
3+3 split jerk (tuttu puoli 3sti ja ei tuttu 3sti) OR 5 PUSH jerks
rest 1 min bwn set

Weightlifting
Build to 70-80 % of squat or power snatch with small jumps
rest 1-2 min bwn sets
then hit 5x1 rep @70-80% of 1rm (pause on catch)
rest 1-2 min bwn sets

rest 3-5 minutes and start clean&jerk

Build to 70-80 % of clean&jerk with small jumps (squat clean + push or split jerk)
rest 1-2 min bwn sets
then hit 5x1 rep @70-80% of 1rm
rest 1-2 min bwn sets

Strenght
Pause Back Squat 5x2reps@50-55-60-65-70% of 1rm (pause 1-2 sec at bottom of squat)
rest 2-3 min bwn set

Accessory Work
3 sets
10-15m sledge push (sprint, add speed during it) light weight
10 ghd hip extensions
15 ghd sit ups
rest 2-3 min bwn set

For time w/ partner, YGIG, divide anyhow:
90/80/70 - 60/52/46 - 30/26/22 cal row
90 - 60 - 30 wb

RPE 8-9

TC: 15
HUOM! Kummankin version päivän treenistä voit tehdä millä tahansa tunnilla.

3x3@75%, bs-%, rest btw sets 3min

A)
Big Clean Complex
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

Must be unbroken set! Perfom 4-5 sets with increasing load!

B)
AMRAP 10 mins with partner
(You Go, I Go)
10 Power Clean
10 Jerk
10 Clean and Jerk
Weights:
43/30
50/35
60/43
70/47

kipping pull up/C2B

E2MOM, 5 rounds
3-15 kipping pull up/C2B
12 DB snatch

Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 band pull aparts
10 air squats + 5 squat jumps
then warm up sets for Push Press 10-8-6 and then for main sets

Strenght
Push Press 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Every 2 min for 8 minutes (4 sets)
Burpees x 6-12 reps
Rowing x 30 seconds (moderate/fast)
rest 2 min
Every 2 min for 8 minutes (4 sets)
Push Ups x 6-12 reps
Air Bike x 30 seconds (mod/fast)
toinen lähtee aina 1 min jäljessä omalle vedolle.

AMRAP18

-30s OH-hold (barbell) 35-40kg/ 25-30kg
-30s L-sit hold
-45s wall sit
-10 push presses 35-40kg/ 25-30kg
-10 knee raises (kipping)
-15 jumping lunges

-practice for 5min