Valakyykky 5x5
-kevyt/liikkuvuus

Kyykky 4x4x77,5%

Suorinjaloin mave 20-15-12-10-8
-nousevat kuormat

Painijan kyljet 3x15/15

WARM-UP

Every minute on the minute for 12:00 minutes of:

1) :45s Erg of choice
2) 12 Dumbbell snatches, alternating arms
3) 10 Dual dumbbell thrusters
4) 5 High box jumps

---

SNATCH


Primer,
Build up to a heavy, but fast set of 3-pos. snatch in 10:00 min.

3-pos. snatch:
Hi-hang snatch + Hang snatch + Snatch

Hang snatches,
build up to a heavy weight for the day in a complex of hang snatch + low hang snatch in 10:00 minutes.

Then 4 x (1+1) @ 90-95% of the heaviest set.
Lift every 1:15.

---

CLEAN AND JERK

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 86-88%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 88-90%

Jerk,
2 x 3 @ 78%
2 x 3 @ 81%
3 @ 84%
Lift every 2:00 min

---

ACCESSORY

Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 20

Sotts press,
4 x 8 (hard)

Lu raises,
4 x 10 (moderate)

Weighted seated box jumps,
4 x 2-3

---



(OPTIONAL) CONDITIONING



4 Rounds of:
15/12 Calories Echo bike (light)
15/12 Calories Echo bike (hard)

EMOM 12

1 min : 8 Barbell Reverse lunges 50/35kg
2 min : 20 Sit-Ups
3 min : 12/9 Calories Bike
4 min : Rest

Back Squat

5 x 3, 2 sec pause on bottom each rep

Go Every 3:00

5 rounds:
1 Strict Press @50/35kg
2 Push Presses
3 Push Jerks
10 HR Push-ups
1min Rest

EMOM 5:
1 Front Squat @80-85%

Accessory:

3x
12 cossack squat (kasakkakyykky lisäpainolla)
10+10 yhden jalan lantionnosto (lisäpaino)
- rest as needed

Snatch
- kyllä, tehdään jumpan jälkeen eli ei niin fressinä 😇

5x
2 snatch deadlift + 2 low hang power snatch @60-65%
Every 2min
2S PAUSE IN CATCH

Low hang power snatch polven alta

4x
3 front squat + 7 Back squat

• rest 3min between sets

Eli teet eka etukyykyt, tanko räkkiin ja vaihdat takakyykkyyn, sit vasta lepo

Samalla painolla kaikki sarjat, jätä varoja että pystyt lisäileen

4 rounds for time:

30/25 cal bike (heracles 2min)
5 snatch @70/45kg

Valitse paino, jolla teet hyvin liikkuvia ykkösiä
Keskity snatchiin ja pyörä enemmänkin palauttava, mutta ei kuitenkaan mikään sunnuntaipyöräily 😇