5 sets:
3 Snatches w/ 2 pauses
- Start @50-60% and build by feel
- Pause under and on top of the knees
- Focus on positions and powerfull full extension!
- Rest as needed btw sets

Every 2:30x3 1 Takakyykky
Every 2:30x3 1 Penkki

Every 2:00x3 10 DB Floor press + 10 Heavy goblet squats

3x
5 Broad jumps
5 Strict pull-ups
5 Clap push-ups
1:00 rest

45min laadukkaasti

5min kone
6+6 Skorpioni
6+6 Tuulimylly
6+6 Boxille nousu sivulta
6+6 Kuulan siirto lankussa
8 Hyvää huomenta tangolla tai kepillä
8 Valakyykky tangolla tai kepillä
10-20s Rento roikunta

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2-3 rounds
5 burpees + 5 wall squats
10 bent over band pull aparts/victory pulls etc..
10 banded goodmornings
5+5 atg split squat with 2-3 sec hold at bottom on each rep / cossack squats
3-5 strict chin ups + 3-5 strict toes to bars (controlled movements)

Strenght
Snatch Balance + Pause Overhead Squat 3-4x2+3reps@60-65-70-75% of 1rm snatch
rest 2.5-3.5 min bwn sets
Deadlift + Sharp Box Jump 3-4x5+5reps@60-65-70-75% of 1rm
rest 2.5-3.5 min bwn sets
Weighted Chin ups 3-4x 3-5 reps + 5-10 reps of kipping parallette/deficit handstand push ups right after (hallittu tempo)
rest 2.5-3.5 min bwn sets

Metcon
CF OPEN 26.2

Askelkyykkykävely 5*10m

Tempaus

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
:20-30 l-sit hold
:20+20 sec of kb bottom up carrying (90/90)
10 scapula pull ups + 10 kipping + hanging until 30-45 sec
then 3 rounds
6-8 bench press, add weight
1-2 decline rope climbs or legless to half way

Strenght
Pause Bench Press 3x3reps@60-75%
1-2 legless rope climbs up/down + 1 normal climb
rest 3-4 min bwn sets
then 10 min emom of:
2 bench press @75-85%

Metcon
3-4 sets
3 min amrap
20 calories ski
10-15 toes to bars
then remaining time do max reps of strict hspu (target is about 1-1.5 min of shspu)
tavoite ois aina saada vähintään 10-15 toistoa kasaan ja ennemmin niin että teet vaikka
3-5 toiston sarjoja pitäen taukoa välissä 10-15 sek.
2 min rest bwn sets

Accessory Work
2-3x12 barbell french tricep turns on bench, control tempo down, faster up (tricep+biceps can be superset also)
2-3x12 barbell bicep curls, controlled tempo on down, faster up
rest as needed
ls, controlled tempo on down, faster up
rest as needed

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!

A)
Build to daily max :
OHS double from the floor!!

B,
5 sets , 3 mins ON / 1 min OFF
3 power Snatch @50/35kg
6 push up
9 air squat
Goal: 3+ rounds each round

Hang power clean

4 x 4 @ 65+%1RM Power clean, Rest 2:00 between sets