• 3-…-3 of:
BB Clean & Jerk touch n’go
Heavy 3 reps
Trova una tripla pesante (Heavy) ma con cui senti di avere un’altra di margine.

• 8 Min EMOM of:
BB Clean & Jerk touch n’go 4 reps 75-85% (Heavy 3 reps)
Le percentuali sono riferite alla tripla Heavy trovata prima.

(3+2)-(3+2)-(3+2)-(3+2)-(3+2) of:
BB Power Clean + Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una (3+2) pesante (Heavy) ma con cui senti di
avere un altra rep di di Jerk di margine. Poi con il 90-95% di quel carico fai altri 2 sets.

• 3-4 Sets of:
Legless Rope Climb 2 reps + Rope Climb 2 reps
1:00 rest
Handstand Walks with obstacle 15 m
1:00 rest
Toes to Bar 20 reps
1:00 rest

Viikko 39 (1/4)
Maanantai
Warm Up
4x45sec on / 15s off cardio machine
then 2 rounds
5+5 squat strech
10 scapula rolls on pull up bar
10 tempo goblet squats
3 clean pulls/high pulls
3 hang squat cleans
3 Push press / Split jerk

Weightlifting
3x Power Clean + Push Press + Squat Clean + Split Jerk @40-60%
2 sets x 2+2 reps @65-70% + 2 sets x 2+2 reps @70-75%
eli 2 x squat clean + 2 split jerks
then 4-5 sets 2x1+1 (clean+jerk) reps @75-80% of 1rm c&j
Rest 20s bwn singles.
tehdään aina eka rive raakana tai eka clean&jerk raakana. eli power clean + split jerk , tauko ja squat clean + split jerk
Tätä samaa rallia mennään seuraavat 3 viikkoa niin että aina +2.5kg lisätään sarjapainoja.
Rest 2 min bwn sets.
Strenght
Sledge push for speed 4-5x12-15m, go up on weights but keep the speed!
rest 2-2.5 min bwn

Accessory Work
3 sets
8+8 bulgarian split squat
rest 30-45 sec
3-5 strict tbb
rest 30-45sec
6-10 kipping toes to bars
rest 2-3 min

Cool down
2-3 min light bike
1+1 min couch strech
1+1 min piriformis strech
1+1 min calf strech

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

---

Block Snatch
3-3-3-3
rest 2:30
65@

For Time:

21-15-9

Chest To Bar
Cal Echo Bike
100-80-60 Double Unders

Maastaveto 4x5 (55-60-65-70%)

Vauhtipunnerrus 3x6

Salkkunosto 3x5 / puoli

Kylkilankkunostot 3x20 / puoli

Suorinjaloin mave 3x10

5 kierrosta

15 cal pyörä/soutu
20 maljakyykky
25 kahvakuulaswingi silmien tasolle

Aikaraja 22 min

DELOAD WEEK

Every 5min for 4 rounds
5 bar muscle-up / jumping BMU
3 power clean 80/55
60 double under