Viikko 4
Treeni 1
Warm Up
3x40s easy/20s moderate/ 10s fast cardio. rest 20s bwn.
then
2 rounds
10+10 single leg RDL
10+10 single arm upright row
10+10 single arm 1.push press / 2.push jerk

Skill
some short barbell warm up for power snatch and pc&pj

Weightlifting / Strenght
Power Snatch 5x3 reps @light/moderate weights
rest 1.5-2 min
Power Clean + Push Jerk 5x3+1 reps @light/moderate weights
rest 1.5-2 min

Metcon
2x tabata (AB, ROW, SKI, BIKE, RUN)
alt time with partner
Tabata (8×20s on/10s off=4 min)

For quality
3 - 4 rounds

A. One leg deadlift with kettlebell x 8
B. One leg box/ bench stand up x 8
C. One leg hip trust x 8

WORKOUT 1

MEDIUM WEEK 3/13

WARM UP n.15-20min SAMA

---

PAUSE SNATCH PULL + SNATCH *pause floor 2cm + knee + power position
2+1@up to 50% sn-% pal 2min

--

SNATCH
2-3x1@62% pal 2min

---

PAUSE CLEAN PULL + CLEAN + JERK *pause floor 2cm + knee + power position
1+1+1@up to 50% jerk-% pal 2min

--

CLEAN + JERK
2-3[1+1]@71% pal 2min

---

BACK SQUAT
3@up to 90% pal 2min

--

RDL *cl grip
3x3@60-70% jerk-% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

30sec REVERSE PLANK
15-30 HANGING LEG RAISE w/ TWIST
15-30 DEAD BUG

Deadlift 8x8

3 Clean Pull + 2 Hang Squat Clean + Split Jerk, Build in Heavy Complex. Aim to beat last week.

Split Jerk ( Rack or Blocks ) 5 x 2 @ 70 - 75%

Front Squat 3 x 4 @ 80%

OPTIONAL COOL DOWN
FOR RECOVERY
12 Slow Arm Haulers
10 Cat/Cows
1:30/1:30 Banded Lat/Tricep Distraction

AMRAP 8

3-6-9-12-15....

Burpee
Air Squat

Front Squat

4 x 3

SO 2:00

36min for quality:
a) 10-12 + 10-12 staggered stance double kb deadlift
b) 10-12 bb floor press
c) 6-8 box jump w/ straight leg landing
d) 10-12 seated rear delt db fly
e) accumulate 60s passive hang

Rest as needed

For Time:
50 abmat sit ups
15 squat cleans @60/40kg
50 abmat sit ups
10 squat cleans @60/40kg
50 abmat sit ups
5 squat cleans @60/40kg