6-8sets:

2 hang power snatch 70-80%

Clean and jerk

6 to 8 x 1 @ 70%, go EMOM

Penkki 3x1x90%

Vipunostot maaten 4x15

Ojentajat kumpparilla/taljassa 4x15

Vipunostot sivuille 3x20

Ojentajapunnerrus otsalta maaten 5x10

LÄMMITTELY

3:00-5:00 min vapaavalintainen ergometri. Sitten: 3-5 kierrosta, 3-5 toistoa per liike:

Tempausveto polven alta
Voimatempaus polvelta (muscle snatch)
Niskan takaa punnerrus
Valakyykky
Tempaus alleveto lantiolta

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TYÖSARJAT

TEMPAUS,
Nousu raskaaseen ykköseen tempauksessa. 12:00-15:00 minuuttia.

RINNALLEVETO & TYÖNTÖ,
Nousu raskaaseen ykköseen rinnalleveto & työntöön.
12:00-15:00 minuuttia.

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BONUS

Takakyykky,
3 x 6 @ 55-60%
Lepo 2:00 min sarjojen välillä.

Niskan takaa vauhtipunnerrus tempausotteella,
3-4 x 4 (kevyt)

Tiukat leuanvedot,
3 x “2 vajaa” sarja eli jätä kaksi toistoa varaa tankkiin. (Tähtää 6-10 toistoon)

Istumaannousu levytangon kanssa,
4 x 8-10 (kevyt)

Warm Up
2 rounds
8/8 tempo single arm z-press with dumbbell
8/8 single arm row on push up plank
16 hollow rocks
1.5 min easy ski erg

Strenght
Z-Press with Barbell 3x10 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
build 10rm, 1 very hard set!
rest 2-3 min bwn sets
Strict Dips 2-3x6-10 (controlled down 1-2 sec , pause at bottom and up)
rest 2-3 min bwn sets
Barbell row + single arm elevated plank row with dumbbell 3x12reps + 12/12 reps
rest 2-3 min bwn sets
eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

Accessory
3-4 supersets of :
8-10 strict chin ups + 8-10 heavy russian swings
rest 2 min bwn sets

Accessory&skill efforts
3-4 sets
10/8 calories ski @ fast pace (10-15 min pr pace)
10-15m hs walking / 3-4 wall walks
rest 2 min bwn sets

Penkki 1x92,5-95%
-mahdollisimman ”matalavoluumiset” lämpät

Kapea penkki Max5
-5-8 noususarjaa

Pystysoutu käsipainoilla x15-20
Ojentajat niskan takaa tangolla seisten x10-15
Vasarakääntö käsipainoilla (samaan aikaan) x15-20
-kierros yhteen putkeen
-5 kierrosta

3 rounds for quality of:
Top Half Ring Pull-up, 20 secs / Top half ring rows
Rest 20 secs
Ring Support Hold, 20 secs / Band supported
Rest 20 secs
Ring Pull-up Hold, 20 secs / Top of ring row hold
Rest 20 secs
Bottom Half Ring Dip, 20 secs / Banded
Rest 20 secs

MODERATE-HEAVY WEEK 7/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side WALL PRESS DEAD BUGS
10+10x BACK EXTENSION + ROLLING BACK
5x/side 1-LEG RDL & 1-LEG RDL with rotation *plate
5x/side ALTERNATING 1-ARM CAMEL POSE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: WALL PRESS DEAD BUGS

video: ROLLING BACK

video: 1-LEG RDL

video: 1-LEG RDL with rotation 0:29

video: ALTERNATING 1-ARM CAMEL POSE

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MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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BLOCK POWER SNATCH from ABOVE KNEE + SNATCH from ABOVE + SNATCH BALANCE
2x1x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, 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!
3+4@barbell, 3x1x[3+4]@last week drop sets 95%, sp-%, rest btw sets 2min

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BACK SQUAT
1@85%, 2x1@90%, bs-%, rest btw sets 3min

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RDL *sn-grip, use straps
5@90%, 3-5@95%, 3-5@100%, 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: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48

*tc ~20min

1-2x1x[5+2]@barbell, 5+2@up to the maximum of the day, ohs-%, rest btw sets 2min

Warm Up
2 rounds
2 min cardio
20m bear crawl
10m burpee broadjumps
10m tin soldier walk
10+10 single arm bench press
10+10 suitcase deadlift

Strenght
Bench Press 5x5reps, building in weights
perform 6-8 hardened ring row after bench pressing
rest 2.5-3 min bwn sets

Metcon
5 sets, go new set every 2 minute
4-6 burpee box jumps / step ups
8 db snatch
time target under 60seconds, time cap 75 seconds.