Clean and jerk

7-10 x 2 @ 70+%, go every 1:15-1:30

– Do your first set @ 70%1RM clean and jerk, then build over the remaining sets if moving well
– Drop the bar between each rep, reset and go

For quality practice (NOT time)

10 to 1 Hang power cleans
1 to 10 Push jerks
– Rest as needed between rounds* –

• Each “round” must be unbroken (e.g. 10 Hang power cleans + 1 push jerk, 9 HPCln + 2 PJ….1 HPCln + 10 PJ) = you will move directly from the last rep of hang power cleans to the 1st push jerk.

Option (rep scheme). You can reduce the volume by starting from/moving up to 9 or 8 repetitions instead of 10.
Intent. Improve your barbell cycling efficiency and stamina.

Weight. 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs). Choose a weight that allows you to focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.

Back squat

Build to heavy 2 (H2) @ RPE 7 (86-90%, 3 RIR)
+
2 x 4 @ RPE 6-7 (78-82%, 3-4 RIR), rest 3:00 b/t sets

– Build to a heavy 2 (H2) @ 3 RIR (around 86-90%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
– Once you’ve hit the H2 set, you have 2 back-off sets of 4 reps @ 78-82%1RM back squat

Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 65+%1RM snatch, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in a power position, pause for 1-second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep
3 – Regular snatch

– Do your 1st set @ 65%1RM snatch, then build the weight up if moving well (or stay at the same weight). The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift

5 rft

5 db snatch @25
10 lunges @25
15 situps
20 cal assault bike

LÄMMITTELY
3:00-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta:
20 Bird dog
20 Vuorojaloin V-up
5 Muscle snatch
5 Behind the neck shoulder press
5 Overhead squat
5 Hang snatch

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Primer,
Hang snatch pull + Hang muscle snatch + Hang snatch.
10:00 min

Tempaus polvelta (hang),
3 x 3 @ 75%
3 x 2 @ 80%
2 x 2 @ 83%
Nosta 2:00 min välein

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BONUS
Valakyykky,
5 x 4 @ 75-80%
Hallittu alasvienti, pieni paussi pohjassa

Apuliikkeet,

15:00 Minuuttia:
6-10 Leuanveto tai ylätalja
6-10 Romanialainen maastaveto
6-10 Niskan takaa pystypunnerrus levellä otteella
8-12 Istumaannousua lisäpainon kanssa

:30s-:60s lepo liikkeiden välillä. Keskiraskaat/raskaat painot, noin 2-3 toistoa varaa tankissa. Tähtää 3-4 kierrokseen.

RM1 max

SUBMAXIMAL WEEK 11/11

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FRONT SQUAT
5@barbell, 3@50%, 3@60%, 2@70%, 1@up to 100%+, rest btw 3-5min

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...if there is time and energy left, let's do it

MUSCLE SNATCH DRILL

reps & weight:
1. 5 reps light barbell
2. 3-5 reps barbell

x reps TALL SNATCH HIGH PULL
x reps TALL MUSCLE SNATCH
x reps SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION
x reps SNATCH HIGH PULL + MUSCLE SNATCH

3.
and then if you want,
3...1 reps find your maximum of the day MUSCLE SNATCH

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MUSCLE SNATCH DRILL 0:37

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KEHONHUOLTOA!

Voima
E2MOM, 4 rounds
12 Goblet squat

WOD
8min Amrap
5+5 kb snatch
5 goblet squat
5 up down

4x 10min 2min tauko

1)
20cal kone (easy)
10+10 Vuorikiipeilijä

2)
Kerran: 400m hölkkä
Loppuaika: 6-8×
Lapaveto
Lapapunnerrus
Yhden jalan linkkari

3)
20 Boxiaskellusta
20 Kevyttä seinäpalloa
8+8 Yhden jalan mave

4)
Dynaaminen liikkuvuus