Pystypunnerrus 2x3x80%

Kulmasoutu vastaotteella 5x15

Pystypunnerrus istuen käsipainoilla 4x8-15

Hauiskääntö tangolla 3x20

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
tempo snatch + snatch (pause on receiving position)
3x2+1reps @60-75%
snatch
3-5x (80-90%x1, rest 15-20sec 80-90%x1, rest 15-20sec 80-90%x1)
rest 1.5-2.5min bwn sets

rest few minutes and start clean&jerk training

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
3x1+1+2reps @60-75%
squat clean + split jerk
3-5x (80-90%x1+1,rest 20-30sec 80-90%x1+1)
rest 2-3min bwn sets

HUOM PAINONNOSTOSSA VOIT PELAILLA KUORMIEN KANSSA, MENNÄ NOUSEVILLA KUORMILLA. ESIMERKKI:
set 1 ) 75+75+75% , set 2) 80+80+80%. set 3) 85+85+85% , sets 4+5) 90+85+80% tms.

Metcon
2 sets of
emom 6 or 8
odd : 16/20 calories of rowing
even : 12/15 calories echo bike
rest 3-4 min bwn sets
or take max 50 sec of fast pace work for each movement.
tarkoitus on vetää reippaasti, mutta niin että jäis vähän varastoon. eli jos tuntuu 6 min kohdalla et tankki tyhjenee, ota taukoa ja sit uusiksi.

Mave 5*10

Build to days heavy:
2x (1 Clean Pull + 1 Power Clean)
- No TnG

4-5 rounds:
1 power clean + 1 thruster + 3 split jerk behind the neck (2s pause at the dip & catch) @30-40% of 1rm

Kevyt ja tekniset painot.

6-8 sets:

3 bodyweight split jerk 1 clean + 2 split jerk @60-65%

Prossa suuntaa antava. Pidä toistot semi kevyinä ja teknisinä. Rinnallevedon voi tehdä raakana tai kyykkyyn.

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 1x2+3 reps@65% and 3x2+2reps@75-80-85% of 1rm
rest 2.5-3.5 min bwn sets
Strict Press 5+4+4+4reps@65-75-80-85% (start each rep as single/pause on front rack)
rest 2.5-3.5 min bwn sets
Thrusters 4x4 reps @70-75-80-85% of 1rm
rest 2.5-3.5 min bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 7 deadlifts + 5 hang power cleans + 3 push jerk (add 5-10kg from last time)
2) 45 sec of fast ski
3) 3 power cleans + 3 front squat + 3 push jerks (add +5-10kg from last time)
4) rest minute

Nouseva pyramidi 1, 2, 3 jne toistoa mahdollisimman lyhyillä palautuksilla 6 min aikana.

2 min tauko

Laskeva pyramidi ekan osion vikasta toistomäärästä alkaen 7,5 min aikana.

Tulos on toistot yhteensä.

E3MOM x4
4 front rack reverse lunge
4 front squat

-clean pull + power clean

*moderate weight

-hang clean pull + hang squat clean

*moderate weight