A,
Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
For time:
1 Cluster, 84/57kg
2 Muscle-ups
3 Box Jumps, 102/76cm
4 Front Rack Lunges
5 Handstand Push-ups
6 Deadlifts
7 Toes-to-bars
8 Strict Pull-ups
9 Kettlebell USA Swings, 32/24kg
10 Burpees
11 Back Squats
12 Assault Bike Calories

Perform just as the "12 Days of Christmas" song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc...until all the movements have been completed.

Take the barbell from the floor for all movements.

Goal: Just get it done

C,
4 rounds for quality of:
Single Arm Farmers Hold, 24/16kg R 20 secs
Single Arm Overhead Hold, R 20 secs
Single Arm Farmers Hold, 20 secs
Single Arm Overhead Hold, L 20 secs

Goal: Complete movements back to back and try to complete all 4 rounds without putting the weight down

A,
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]
1x [ 3 Clean Pulls + 2 Power Cleans + 1 Squat Clean ]

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

B,
As many reps as possible in 10 mins of:
0:00-2:00:
12 Clean & Jerks, 61/43kg
2:00-4:00:
10 Clean & Jerks, 70/47kg
4:00-6:00:
8 Clean & Jerks, 84/57kg
6:00-8:00:
6 Clean & Jerks, 93/61kg
8:00-10:00:
max reps Clean & Jerk, 102/70kg

Goal: Choose loading that allows you to get into the 6-8 min window. If you don't complete the specified reps within the minute you're done with the workout

C,
Complete as many rounds as possible in 6 mins of:
For quality:
10 Hip Extensions
Flutter Kick, 20 secs
Sandbag Bear Hug Carry, pick load, 15m

Viikko 52
Maanantai
Warm Up
emom 6
odd: 45 seconds of rowing or air bike (start easy, finish mod/fast
even : 6-8-10 burpees
then 2 x
5+5 lunge elbow strech
5 wall squats
5 inch worm with push ups
10 air squats + 10 squat jumps
then barbell warm up
3 muscle snatch + 3 hang power snatch + 3 snatch balance or ohs
3 tall power clean + 3 front squat + 3 push press
perform this 2 times

Weightlifting
Find max weight for :
1-3 rm snatch (20 mins)
1-2 rm clean&jerk (20mins)
Hae fiiliksen mukaiset nostot. raskas 1-3 toiston sarja tempaukseen joko raakana tai kyykkyyn ja rivetyöntöön raskas 1-2 toistoa.

Vaihtoehtoisena treeninä :
Flat Foot Snatch 3x3 reps @40-55%
Slow Snatch 2x3 + 2x2 reps @60-75%
Snatch 8x1 emomina @80%

Paused Power clean + push press + clean&jerk @40-55%
pause clean + clean + jerk @60-75%
3x1+1+2 reps and 2x1+1+1 reps
clean jerk 6x1 emom @80-85%

Accessory Work
2x10/10 curtsy lunge @12-16/20-24kg
2x24 kb gorilla row alt hand (2 kb's 12-16/20-24kg
2x1min front plank + 15/15m suitcase carry @16/24kg
rest as needed

A:
Every 2 mins x 6 sets
1 Pause Clean + 2 Split Jerk
- 3 sec pause in squat pos.
- Add weight each set
- Start at 60% of 1Rm Clean & Jerk

B:
00:00-10:00
EMOM
1 bear complex@70/47kg
10:00-20:00
EMOM
2 thruster@70/47kg + 30 DU

PARTNER WORKOUT
IN TEAMS OF 2...
AMRAP x 35 MINUTES or to Completion!
100m Run
2 Power Cleans @85/55kg
3 Burpees to a Plate
4 DB Push Press @50/35lbs
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH @20/15kg
8 Wall Balls @20/14lbs
9 Deadlifts @85/55kg
10 Walking Lunges
11 DB Thruster
12 Bar Muscle-Ups

• Workout flows like the song: so 100m run, then 2PC + 100m run, then 3 burpees + 2 PC + 100m and so on.
• P1 works while P2 rests. Split work as Needed. 100m Runs are completed together. (Score is Rounds + Reps)
• BMU Option 1: Jumping BMU. Option 2: Burpee Pull-Ups

https://vimeo.com/780859899

Warm Up
3 rounds
1 min cardio
24 plate hops
10 gtoh + halo
5+5 single arm plate press
10 goblet squats

then start to warm up for "HolleyMan"
power cleans
hspu
wall ball shots
get ready for them

Workout Holleyman
30 rounds for time
5 wall ball shots @20/14lbs
3 hspu
1 power clean @102/70kg
scale power clean max to 85% of1rm.
hspu is allowed to do kip hspu also.

Accessory Work
2-3x15+15 half kneeling db press
2-x20/20 banded donkey kicks
2-3x30 weighted russian twits + 10-15 knee tuck ups
rest as needed bwn sets

Rive & ylöstyöntöklinikka

Warm Up
2 rounds
2:00 air bike
10 burpees
20 reverse lunges / lunges forward
15 tuck ups
5 shoulder press
5 back squats

Strenght
Back Squat 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
Shoulder Press 4x5 reps @build to heavy 5 reps, leave 1-2 reps tank
rest 2-3 min bwn sets

Workout
2x8 min emom / 4 min rest bwn (sprint those movements always) eli halutaan tehokasta liikettä ja huilata enemmän
min 1 - rowing x 10/12 calories
min 2 -burpee box jump overs x 6-8 reps
min 3 - rowing x 10/12 calories
min 4- double db devils press x 4-6 reps @12.5-15/17.5--22.5kg

Accessory work
2-3 x 12-15 banded strict pull ups/c2b pull ups
2-3 x 8-12 diamond push up (use band for help)
2-3 x1min on/1min off bear hug sandbag hold

MEDIUM HEAVY WEEK 8/9

WARM UP kesto yht. n.15min
1-2 rounds

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

8-10 LYING SNATCH to JERK grip OH REGRESSION *keppi/painotanko

2-3x HOLLOW HOLD to SUPERMAN HOLD *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

--

2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 REVERSE CLEAN PULL *close eyes
3 slow start CLEAN PULL to PWR position
3 slow start CLEAN HIGH PULL *full foot
3 PANDA PULL

3 HIP CLEAN HIGH PULL *on the toes
3 HIP STANDING MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN

PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor
CLEAN 4-pos. *hip & abv kn & blw kn & floor

---

SN BALANCE
2x1@92-97% sn-% pal 2-3min

---

CLEAN PANDA PULL pause at the knee
2x1@92-97% jerk-% pal 2min

---

CLEAN + CLEAN BELOW KNEE + pause SPLIT JERK *pause vastaanotossa
1+1+1@up to 90% jerk-% pal 2min

--

CLEAN + pause SPLIT JERK *pause vastaanotossa
2-3[1+1]@92-97% jerk-% pal 2min

---

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WL BEGINNERS week 3/4

2 rounds:
5 SNATCH DROP
5 OHS
5 RDL *sn grip
5 FRONT SQUAT

--

SNATCH
4x1@RPE8 *2 quality reps reverse pal 2min

--

CLEAN + SPLIT JERK
4[1+1]@RPE8 *2 quality reps reverse pal 2min

--

SNATCH DEADLIFT
5x3@RPE8 *2 quality reps reverse pal 2min

--

FRONT SQUAT
1@up to max 1RM pal 3-4min

--

BOX JUMPS
5x2 pal 2min

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ACCESSORIES 3 rounds / *if you have energy (OpenGym alueella)

3 KNEELING SQUAT, BB+weight

8-12 ROLL ABS, BB

5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes

Push press 3 x 1