AMRAP 20:
1000/800m Row
21 Box Jump Overs 60/50cm
12 Deadlifts @93/61kg

Weighted Sit-Ups

4 x 10

Go every 2:00

snatch

every 30-45s
3x1 @65%
3x1@@70%
3x1@75%
2min rest between sets

eli aina yksi kolme setti 30-45s välein, sen jälkeen 2min tauko ennen seuraavaa kolmen settiä

MODERATE-LIGHT WEEK 9/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side + 10×side
PLATE HALO CHOP + SIDE PLANK with SHOULDER EXTERNAL ROTATION

4×/side + 4× + 4×/side + 4×/side
CRAWL to KNEELING TWIST +
BACK TAPS to KNEELING PLANK TAPS +
BIRD DOG to DOWNDOG +
SIDE STEP KNEELING

10-20m LONG STEP WALKING LUNGE

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: PLATE HALO CHOP

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

video: 4 MOVEMENTS: 1. crawl to kneeling....+ 2.
https://www.facebook.com/share/r/1EqeX6DD3u/

video: LONG STEP WALKING LUNGE

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snatch, Clean & jerk training : you can make your own barbell technique

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BLOCK SNATCH HIGH PULL from BELOW KNEE +
BLOCK POWER SNATCH from BELOW KNEE +
BLOCK SNATCH from BELOW KNEE
2× 2+1+1@barbell, 1+1+1@up to 70%, sn-%, rest btw sets 2-3min

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CLEAN PULL + CLEAN from BELOW KNEE + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+2+1@barbell, 1+2+1@up to 70%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, sn-%, rest btw sets 2-3min

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DEFICIT SNATCH PULL
2-3×2@90%, sn-%, rest btw sets 2min

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video: DEFICIT SNATCH PULL

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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

10-15×/side TWISTING SIT UP *jalat voi olla telakoituna, kuormalla tai ilman

x-time BACK EXTENSION HOLD

8× DB PULLOVER

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video: TWISTING SIT UP

video: DB PULLOVER

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KEHONHUOLTOA!

FOR TIME

NAISET

800 - 600 - 400 m SKI

25 - 20 - 15 DB SNATCH ALT.

MIEHET

1000 - 800 - 600 m SKI

25 - 20 - 15 DB SNATCH ALT.

TIME CAP 12 min.

Naiset 15 kg

Miehet 20 kg

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort jerk-%, rest btw sets 2-3min, *AMAP = as many reps as possible

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort jerk-%, rest btw sets 2-3min, *AMAP = as many reps as possible

Partner workout:

Amrap 7:
Partner deadlift 100/70kg
3-6-9-12-15…
12 Syncrho air squats

Rest 3min

Amrap 7:
200m run
(toinen juoksee ja toinen tekee sit-up&snatch sillä aikaa)
8 sit-up
8 db snatch 17,5/12,5kg

Rest 3min

Amrap 7:
6 Sandbag clean 30/45/65
12/10 cal AB/Echo

Rest 3min

Amrap 7:
Max reps thrusters 32,5kg/25kg
Every 20 reps 1 ww each

8min for quality:
8 glute bridge
8 scapular push up
6+6 DB reverse grip press
6+6 1-arm ring row
8 scapular pull up + 10 kip

HEAVY+ WEEK 8/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× SPLIT SQUAT JUMP COMBO

5+5×/side DEVIL'S HALO *KB/DB/PLATE

10× DEATH FROGS *weight or without

5× COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

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

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH
2×3@barbell, 1@up to 78-83%, 2-3×1@83-85%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 1+1@up to 78-83%, 2×2× 1+1@83-86%, jerk-%, rest btw sets 2min

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SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort pp-%, rest btw sets 2-3min, *AMAP = as many reps as possible

OR

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort jerk-%, rest btw sets 2-3min, *AMAP = as many reps as possible

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BACK SQUAT JUMPS
3×5@25-30%, bs-%, rest btw sets 2min

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BOX FRONT SQUAT + JERK DRIVE *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös
2+3@barbell, 2× 2+3@85%, fs-%, rest btw sets 2-3min