Bench Press

1-2-3-4-3-2-1

Go Every 2:30

BOX FRONT SQUAT + JERK DRIVE

*syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös

2+3@barbell, 3× 2+3@70%, fs-%, rest btw sets 2-3min

*split jerk to the other side on the next set

2×2× 1+1@barbell, 1+1@up to 66-71%, 2×2× 1+1@71-76%, jerk-%, rest btw sets 2min

2×3@barbell, 3@up to 60-65%, 3-4×2@65-70%, sn-%, rest btw sets 2min

6 rounds, 1 min per station, for max reps of: (total 18 mins)
1 min max rep Shuttle Run, 1 rep = 15 m(2x7,5m)
Rest 30 secs
1 min max rep Burpee-to-Target
Rest 30 secs

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