Snatch

6 to 8 x 2 @ 70%, go EMOM

– Drop the bar between each rep, reset and go
– Stick to the the percentage and focus on hitting excellent repetitions each set
– Cues: 1) Continued acceleration: You have to start slowly enough so you can accelerate the bar when you go past your knees, 2) Finish the pull. When the bar hits your hips (contact point) you should pull as hard as you can. Common mistake is going under the bar as soon as the bar hits the contact.

A)
25min AMRAP
200m juoksua
12 KK-heilautusta
12 Seinäpalloa
10 Burpeeta
1min tauko
RPE 7-8

B)
4x3min AMRAP/2min tauko
1) Kalorit
2) Devil's press
RPE 8-9

C)
Loppuaika jähy
3 min hölkkä kone
6-8
Kepillä olkapäät
Tuulimylly
Skorpioni
RPE 3-4

1-2-3....

Handstand pushup
Clean @60
Cal assault bike x2

Pareittain, 30min maksimikierrokset:

30x seinäpallo

30x istumaannousu

30x boksillenousu

30x vauhtipunnerrus

EMOM 9

1 Minute : 12 Back Squat 35/25kg
2 Minute : 12 Push-Ups
3 Minute : Plank Hold

Deadlift

3 x 6
2 x 4

Go every 3:00

Penkki 2x5x70%, 2x4x75%, 2x3x80%

Penkki vastaotteella 3x15-20

Vipunosto eteen levypainoilla x20
Ojentajat kumpparilla x20
Vipunostot sivuille x20
-superina
-3 kierrosta

RM1 max

HEAVY WEEK 10/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

8-10× DEADMAN TO BARBARIAN *plate

8-10×/side WEIGHT SHIFT *plate

8-10×/side STANDING PLATE TWIST

8-10× BANB PULL APART

5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG

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video: Deadman To Barbarian

video: Plate Weight Shift

video: Standing Plate Twist

video: Band Pull Apart

video: Scap Puhsup To Alt Toe Touch Downdog

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CLEAN HIGH PULL from BELOW KNEE + NINJA POWER CLEAN from BELOW KNEE + NINJA CLEAN from BELOW KNEE + POWER JERK + SPLIT JERK *ninja = no feet/jump, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 50%, jerk-%, rest 1,5-2min

NINJA POWER CLEAN + NINJA CLEAN + PAUSE POWER JERK + SPLIT JERK
*ninja = no feet/jump, jerks 2-3s pause in the dip position, split jerk both side 1+1
2× 2+2+1+2@68-71% or 2+2+1+2@up to 68-71%, jerk-%, rest 1,5-2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@50%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, bs-%, rest 2-3min

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DEFICIT SNATCH PULL *use straps
3×5@80-85%, sn-%, rest 2-3min

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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×/side DB ROW

8-12× DB FRENCH PRESS

8-12× BARBELL SIT UPS

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video: DB ROW

video: DB FRENCH PRESS

video: BARBELL SIT UPS

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KEHONHUOLTOA!

*you can use the "rebound jerk" method

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

5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, pp-%, rest 2-3min