AMRAP 10

12 Push-Ups
12 Kettlebell Swing 16/12kg
12 Air Squats

5 Sets x Every 4:00

5 Reps Bench Press @ BW
5 Reps Pendlay Row @ AHAP

MAXIMAL WEEK 10/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. DEADMAN TO BARBARIAN with PLATE
2. WORLD's GREATEST STRETCH with THORACIC ROTATION - right side
3. OH RUSSIAN TWIST with PLATE
4. WORLD's GREATEST STRETCH with THORACIC ROTATION left side
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: DEADMAN TO BARBARIAN

video: WORLD's GREATEST STRETCH with THORACIC ROTATION

video: OH RUSSIAN TWIST

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snatch, Clean & jerk training : you can make your own barbell technique

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 2×3@30%, fs-%, rest btw sets 2min

FRONT SQUAT
5@50%, 3@60%, 2@70%, 1@75-80-85-90-95-100%...+... rest btw sets 2-3min

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

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POWER SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK
3× 2+2+2@barbell, rest btw sets 2min

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POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 3× 1+1@62%, jerk-%, rest btw sets 2min

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SNATCH PULL
3×2@85%, sn-%, rest btw sets 2min

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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

10× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× BARBELL TURKISH SIT UP

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video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: BARBELL TURKISH SIT UP

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KEHONHUOLTOA!

3rds
10-15 box dips
10 side vup + 30s hold
10 side vup + 30s hold

3rds
10-15 hand release pushup
10 sideplank hip touch + 30s hold
10 sideplank hip touch + 30s hold

Warm Up
3x40s easy + 20s moderate + 10s fast ski erg, rest 20s bwn sets.
then 2-3 rounds
5 hr push ups + 20 shoulder taps + 5 hr push ups
10 kb gorilla row (total)
2 wall walks
1 lower rope climb

Strenght
Tempo Bench Press 3x3reps@50-55-60 % of 1rm (31X1)
rest 2-3 min bwn set
Narrow Grip Bench Press 3x10reps@50-55-60% of 1rm
rest 2-3 min bwn set

Metcon (at 70-80% effort)
2 sets
2 rounds of
12/15 calories ski erg
3-4 wall walks
after 2 rounds go for
3-4 rope climbs
rest 1:1 bwn set

Power snatch + Snatch, go every 1:30-2:00

4 x 2+1 @ 65-75%
4-6 x1+1 @ 75-80%

– Build up within the percentage range on each set if moving well
– Drop the bar between each rep, reset and go.

Box squat

5x3

polvikulma 90astetta
-lisää viime kerrasta

Snatch cluster sets: 2/3

3 sets:
2 snatch (drop & go)
-30s rest
2 snatch
-30s rest
1 snatch

-2min rest between sets

kaikki sarjat sama paino, noin 80-85%

Tempaus tekniikka
-ota tämä lämmittelynä/herättelynä
-pienet painot

EMOMx5
2 snatch pull (hartiavetoon)
1 hang power snatch
1 hip squat santch
1 ohs

3 x 5min Amrap
8 Bar over burpee
8 Thruster
8 hang power snatch
– rest 3min between amraps