Bench Press

5-3-2-5-3-2-5-3-2

Go Every 2:45

E2MOM x8 alternating AB
A) 8 front squat
B) 40+40s sideplank powell

Shoulder Press + Push Press

8 x ( 3 + 1 ) , building

Go every 2:30

4 sets:
3 Hang Muscle Cleans + 3 Split Jerks + 3 Presses In Split @4-5/10 RPE
- Rest as needed btw sets

• This is SPEED WORK. Meant to be light and working with speed, explosiveness and timing.

MODERATE-LIGHT WEEK 16/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10m/side ONE ARM OH WALKING LUNGE

10× Plate BENT OVER SNOW ANGEL with light weight

5×/side LOW LIZARD ROTATION FLOW

8-10× DOLPHIN PUSH UP

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: One Arm OH Walking Lunge

video: Bent Over Snow Angel

video: Low Lizard Rotation Flow: video 8
https://www.instagram.com/p/DVWTy3ajDG5/?img_index=8

video: Dolphin Push Up

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@30%, sn-% / ohs-%, rest 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2+2@barbell, rest 1min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95% - up to the starting weight, jerk-%, rest 2-3min

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FRONT SQUAT
1@up to 80-85%, 2×1@85-90%, fs-%, rest 2-3min

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CLEAN PULL
2@100%, 2×2@105%, jerk-%, rest 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8× DB TRICEPS PULLOVER

8-12× BANDED SINGLE ARM TRICEPS EXTENSION

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video: DB TRICPES PULLOVER 1:24

video: BANDED SINGLE ARM TRICEPS EXTENSION

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KEHONHUOLTOA!

Warm Up
3-4x20+20m sledge push + hand over hand pulling
then 2 rounds
5 Half Kneeling Thoracic Rotation w/Lift Off (each side)
5 90/90 Hip Switch w/Heel Lift (per side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
then 2 rounds
barbell prep as you like for snatch and cleans

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch
3x1+1+1+1 reps @35-55%
power snatch + snatch
2x2+1 and 2x1+2 reps @60-75%
Tall snatch
3x3 reps@with empty barbell or max 25% of 1rm (focus on pulling first with traps and elbows, then fast under the bar)
rest 1-1.5 min bwn sets

rest few minutes after snatch before starting clean&jerk

tall clean+press to split
3x3+3reps@25-35% of 1rm
tempo clean + clean + slow excentric jerk and (pause on split) + jerk
3x1+1+1+1reps @35-55%
clean + jerk
3x2+2 reps@60-75% of 1rm

prep for metcon : 4x10 sec on / 10 sec off at 70-90% effort
rest couple mins and go pretty short and hard

Metcon
Tabata with echo bike (8x20 sec on / 10 sec off)

Cool down
3-5 min recovery bike / air bike / jog&walk

Back squat, Rest 3:00-4:00 between sets

8 @ 70%
6 @ 74-76%
4 @ 78-82%

– Do each set in the prescribed percentage range, building up each set

BikeErg

Max steady 20-minute effort for average watts/total calories/distance

Brief. Your goal is to test the highest STEADY pace (avg. watts) you can maintain for 20-minutes.

Partner Workout ( Waterfall style)

30 rounds for time

1st round
Partner A: 1 clean & jerk @85/55kg
Partner B: 3 Front squat @85/55kg
Partner A: 9 Up down

2nd round
Partner B: 1 clean & jerk @85/55kg
Partner A: 3 Front squat @85/55kg
Partner B: 9 Up down
.
.
Etc…
Timecap : 35 mins
Rx+: 90/60kg

2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, rest 2-3min