*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

2 sets
AMRAP 6 minutes
10 deadlift (43/30 kg)
10 hang power clean
10/8 calories bike/row/ski

rest 2 minutes

AMRAP 6 minutes
10 front squat (43/30kg)
10 shoulder to overhead
10/8 calories bike/row/ski

rest 2 minutes

Goal: 2+ rounds each AMRAP

Penkki 5x1x80%

Vipunostot sivuille 3x20
Vipunostot taakse 3x20
Pystysoutu käsipainoilla 3x20
—> superina

Ring muscle up

E2MOM, 5 rounds
1-8 x Ring MU
8-12 Burpee to rings/bar

EMOM8
1: 45s hamstring march
2: 45s crossing mountain climber

EMOM8
1: 10-15 sideplank clamshell
2: 10-15 sideplank clamshell

20min FQ
12+12 single leg KB/DB DL
30-60s plank KB/DB drag through
12+12 split stance BB good morning
20 BB side bends

Back squat

Build to 1RM

– Approach each warm-up lift like you would your 1RM attempts. Pay attention to your setup, trunk position and bar path. Brace your core/midline (through the whole repetition), control the way down and explode your way up. Take each repetition as a single with a short pause at the top before the next repetition. If you will use a belt, start wearing it in the warm-up by latest @ 80%1RM.
– Examples below assume that you have done your general warm-up with an empty barbell and then have built up to 50%1RM. Build up in a way that feels logical to you, the %s are reference points, don’t follow them blindly. You should approach your warm-up with a goal 1RM in mind and work backwards from there.
Example #1 (bigger jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 5 @ 60-65%, 1 x 3 @ 75-80%, 1 x 2 @ 85-90%, 1 x 1 @ 92.5-97.5%, 1-3 attempts at a new 1RM.
Example #2 (smaller jumps). (all % based on previous 1RM)
1 x 8 @ 50%, 1 x 6 @ 60-65%, 1 x 5 @ 67.5-72.5%, 1 x 4 @ 75-80%, 1 x 2-3 @ 82.5-87.5%, 1 x 1 @ 90-95%, 1-3 attempts a new 1RM.