Tee harjoitukset järjestyksessä, ei perättäisinä päivinä. Voit tehdä esim ma/ke/pe tai ti/to/la, mikä vain toimii sinulle.

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Maanantai:

"Snatch, 12 x 2

Aloitus moderate painolla ja korotus 3-4 sarjan välein jos nostot ovat hyviä.
Every 1:30min

Back squat, 6 x 2 @ 70%
4s alas lasku"

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Keskiviikko:

"20 x 1+1, Power snatch + Snatch
Nostot :30s välein.
65-70%

10 x 2 Power clean & push jerk (äijätyöntö eli työntö suoraan catchista)
Nostot 1:00 välein.
65-70%

Front squat, 4 x 4 @ 74-77%

Box hypyt, yhteensä 10-14"

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Perjantai:

"Clean & jerk
10 x 1+2, paussi catchissa
Nostot 2:00 min välein
65-60%

Back squat, 5 x 5 @ 57%
Paussi pohjassa. "

Warm-up

3x
15/12 Calories row
10+10 1-Arm upright row
8+8 1-Arm overhead squats
6+6 Windmills
4 High box jumps

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Snatches

Build up to a heavy, but fast set of 3 snatches.
* No “touch and go”
* No dropping the bar
* 2 sets with same weight before adding more weight
* Use around 20:00 minutes.

Deficit (5cm) snatch pull, 3 x 5 @ 115% of heaviest set of 3.

Bench press

Set of 10 - 4 reps in reserve
2 sets of 8 - 4 reps in reserve
2 sets of 6 - 4 reps in reserve

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Rowing intervals

1500 - Damper 4-6
Rest 1:30
500 - Damper 2-3
Rest 1:00
1000 - Damper 4-6
Rest 2:00
500 - Damper 2-3
Rest :45
250 - Damper 2-3
Rest :30
250 - Damper 2-3

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Bonus

4 x 12 Dumbbell bench press
4 x 12 Dumbell bicep curls

Core:

3x
10+10 Turkish get-up starts
20 Heels over object taps
20 Weight supported flutter kicks

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Warm-up

3x
15/12 Calories ski
15 Dual dumbbells romanian deadlifts
10+10 1-Arm shoulder press
8+8 1-Arm dumbbell hang snatches
:20s L-sit on parallettes

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Shoulder press

Build up to a 6 rep max shoulder press
Then 4 x 6 @ 90% of 6RM.

Push press

Set of 10 push press (4 reps in reserve)
2 sets of 8 (4 reps in reserve)
2 sets of 6 (4 reps in reserve)

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Metcon

As many reps as possible in 15:00 minutes of:

20/16 Calories ski erg
5 Power snatches 50/35kg
15 Deadlifts 50/35kg

*Snatches & deadlifts should be unbroken.

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Bonus

5 sets of 15 Banded pull-ups

4 sets of 12+12 1-Arm behind the neck tricep extensions

4 sets of 12 Reverse hypers

Core:

3x
1:00 min plank with feet on rower
30m Sandbag bearhug carry 70/50kg
Rest 1-2 minutes between rounds.

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Warm-up:

3x
18/15 Calories row
6 Hang power snatches
8 Sotts press behind the neck
12 Overhead squats
5 High box jumps
20 Flutter kicks

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Snatch

Build up to a heavy set of 2 Hang power snatches in 12:00 minutes.
Then 6 x 2 Hang power snatch @ 90%

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Metcon:

3 Rounds for time:

20/16 Calories row
30 Dumbbell bench press,
alternating arms 2x22,5/15kg
20/16 Calories row
30 Dumbbell snatches 22,5kg/15kg
20 Calories row
30 Overhead squats 40/30kg

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Bonus:

4 x 12 Pendlay rows
4 x 12 Behind the neck barbell tricep extensions

Core:

3x
10+10 1-Arm windmills
10 Strict toes to bar

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EMOM x 8
1) 4-8 hspu + remaining time press with stick
2) rest

Valitse toistomäärä jolla pystyt menemään kaikki kierrokset läpi. Hspu jälkeen jatka loppu aika minuutista rauhalliseen tahtiin pressejä pelkällä kepillä

Practice for:
- Front Rack Lunges 35/25kg
- Bar Hop Overs (sync)
- OHS (sync)

Find the best way for you to complete Front Rack Lunges. You can either step forward, or backwards and do multiple reps with one leg or alternate legs on each rep.
Train your sync with partner and find the right rhytm!

3-4 Sets for quality:
10 Plank Pike Ups on Rower Slider
30m Double KB OH Walks
10 Ring Rows (feet elevated)
10 Cossack Squats
- Rest as needed

Front squat 10-5-3-1-1-1-3-5-10 reps

🩵🦎🦩🩵🦉😼🩵

EMOM x 9 MINUTES
MIN 1 - 5 Deadlifts*
MIN 2 - 5-7 Tuck-Up + V-Up
MIN 3 - :30 Jump Rope Practice
*Start Moderate and build to second or final workout weight.