5 Sets of 8

Start @55% and Build in Heavy. Not max.

Go Every 3:00

A,
Hang Clean & Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
215 Double Unders
-- then --
21 Handstand Push-ups
5 Clean & Jerks @61/43kg
21 Burpees
5 Clean & Jerks
21 Box Jumps @60/50cm
5 Clean & Jerks
21 Kettlebell Swings@24/16kg
5 Clean & Jerks
21 Lunges BW
5 Clean & Jerks
21 Pull-ups
5 Clean & Jerks
21 Med Ball Cleans@9/6kg
5 Clean & Jerks
21 Toes-to-bars
5 Clean & Jerks
-- then --
Row, 2000m

Goal: Sub 27 min

C,
3 rounds for quality of:
Lateral Raise Hold, pick load, 20 secs
10 L/10 R Diagonal Banded Pull Aparts
Front Raise Hold, pick load, 20 secs
15 Scap Push-ups

For time :

8 x 500m

Rest 1:30 between sets.

4 x ( 10 - 15 ) Pike Push-ups. Rest 2:00

4 x ( 6 + 6 ) Scull Crushers. Rest 2:00

4 x 8 Chest supported DB Row. Rest 2:00

3 x 20 Biceps Curls, alternating. Rest 2:00

DELOAD WEEK 1/4

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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FYSIIKKATESTIT JATKUU… tai

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HALTING SNATCH DEADLIFT (to power position) + NINJA POWER SNATCH from power position
*halting sn dl hold this position for 2-3 seconds
3-4[2+1]@up to 50% sn-% rest between sets 2min

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jos haluat, voit vielä kokeilla jommankumman maksimin

SUMO DEADLIFT and/or DEADLIFT
*lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+%, rest between sets 3-5min

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TAI

--

CLEAN PULL *full foot + NINJA CLEAN + PUSH PRESS
3[2+1+1]@50%, 2[2+1+1]@60%, pp-%, rest between sets 2min

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BENCH PRESS
2x6@RPE7 *3-4 reserve for reps, rest between sets 2min

INCLINE BENCH PRESS *wide grip
1x20@light *~50% previous bench press kg

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PAUSE FRONT SQUAT *pause 2-3sec in the down position, GO UP FAST!!!
3x3@RPE7, 3-4 reserve for reps, rest between sets 3-4min

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METCON

5:00 Row

3 Rounds :

10+10 Banded Circle
6+6 Hang DB Snatch
5 Kip Swing

WARM-UP

3x

:45s Ski erg
20 Banded pull aparts
15 Medball bearhug squat jumps
12 Rolling tricep extensions
10+10 1-Arm kettlebell deadlifts
5 Caterpillar burpees
10+10 90/90 hip openers

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STRENGTH



Front squats,
4 Sets of max reps back squats in :45s @ 75%
Rest 1:30 min between sets.


Back squats,
2 x 4 @ 80%
2 x 4 @ 82%
4 @ 84%
4 @ 87%

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ACCESSORY

4 x 10/10 Bulgarian split squats (hard)

4 x 10 Reverse hyper (hard)

4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

4 x Max reps pull-ups

4 x 1:00 min sandbag bearhug hold

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(OPTIONAL) CONDITIONING



As many reps as possible in 15:00 minutes of:
500m Bike erg
12 Kettlebell swings 32/24kg
12 Toes to bar
12 Shoulder to overhead 70/47,5kg

30s on - 30s off x16:
a) leaning db lateral raise, left
b) leaning db lateral raise, right
c) bb floor press
d) rest

Target: RPE 8
In a & b, start with your weaker arm and match the reps & weights with the stronger one.

6x2 jerk ( build heavy 2rm)

A,
Kang Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Del
For time:
25 Burpees
Medicine Ball Run @9/6kg 400 m
25 Weighted Pull-ups @9/6kg
Medicine Ball Run 400 m
25 Handstand Push Ups
Medicine Ball Run 400 m
25 Chest-to-bar Pull-ups
Medicine Ball Run 400 m
25 Burpees

Goal: sub 23 mins

C,
2 rounds for quality of: (use empty barbell)
Bottom Overhead Squat Hold , 20 secs
Rest 10 secs
Hip Extension Hold, 20 secs
Rest 10 secs
Bottom Front Squat Hold, 20 secs
Rest 10 secs
GHD Parallel Hold, 20 secs
Rest 10 secs
Bottom Hold Back Squat, 20 secs
Rest 10 secs
Single Leg Balance + T-Hold, R 20 secs
Rest 10 secs
Top Ring Dip Hold, 20 secs
Rest 10 secs
Single Leg Balance + T-Hold, L 20 secs
Rest 10 secs
Bottom Ring Dip Hold, 20 secs

"Static Holds"