Deadlift, rest 3:00-4:00 between sets

3 @ 80%
3 @ 85%
2 @ 90%

Perform each set at the prescribed percentage. Only go to the higher end for the rep range on the heaviest sets if feeling good

For time:
3-6-9-12-15-21
Deadlift @80kg
Box jumps

Back squat

Build to heavy 2 (H2) @ RPE 8 (88-92%, 2 RIR)
+
2 x 4 @ RPE 7 (80-84%, 3 RIR), rest 3:00 b/t sets

– Build to a heavy 2 (H2) @ 2 RIR (around 88-92%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
– Once you’ve hit the H2 set, you have 2 back-off sets of 4 reps @ 80-84%1RM back squat

LÄMMITTELY
3:00-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta:
20 Bird dog
20 Vuorojaloin V-up
5 Muscle snatch
5 Behind the neck shoulder press
5 Overhead squat
5 Hang snatch

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Primer,
Hang snatch pull + Hang muscle snatch + Hang snatch.
10:00 minTempaus polvelta (hang),
3 x 3 @ 78%
3 x 2 @ 83%
1 x 2 @ 86%
Nosta 2:00 min välein

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BONUS
Valakyykky,
5 x 2 @ 80-85%
Hallittu alasvienti, pieni paussi pohjassa

Apuliikkeet,

15:00 Minuuttia:
6-10 Leuanveto tai ylätalja
6-10 Romanialainen maastaveto
6-10 Niskan takaa pystypunnerrus levellä otteella
8-12 Istumaannousua lisäpainon kanssa

:30s-:60s lepo liikkeiden välillä. Keskiraskaat/raskaat painot, noin 2-3 toistoa varaa tankissa. Tähtää 3-4 kierrokseen.

MODERATE-HEAVY WEEK 6/12

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

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BLOCK SNATCH HIGH PULL from ABOVE KNEE +
BLOCK POWER SNATCH from ABOVE KNEE +
BLOCK SNATCH from ABOVE KNEE + SNATCH PUSH PRESS
2× 1+1+1+1@barbell, 1+1+1+1@up to 68-73%, sn-%, rest btw sets 2-3min

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CLEAN PULL + DIP CLEAN + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1+1+1+1@barbell, 1+1+1+1+1@up to 66-71%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

--

SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
3@barbell, 6×3@75%, 3+@75%, 2-3 reps left, sn-%, rest btw sets 2-3min

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STRAIGHT LEG "LOW" BOX JUMP *vastaanotto suoralle jalalle, boxille pehmeällä äänellä
2-3×3, rest btw sets 2min

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video: DIP CLEAN

video: STRAIGHT LEG "LOW" BOX JUMP

3 rounds:
10-15 Banded Facepulls
10-15 DB Lateral Raise to Front Raise
10-15 Banded Pull Aparts
- Rest as needed

Warm Up
3x40 sec easy + 20 sec moderate + 10 sec fast pace air bike with 20 sec rest bwn sets
then crossover symmetry activation + banded hip halo
then 3 rounds of snatch barbell warm up

Weightlifting
muscle snatch + tempo power snatch + tempo snatch + snatch 3x1+1+1+1reps@35-50%
power snatch + snatch 5x2+1reps @60-80%
tall snatch 3x4reps @15/20kg (speed)
rest 1-2 min bwn sets

Strenght
Back Squat 4+4+3+3reps @65-70-75-80% of 1rm
rest as needed

Metcon
5 min emom
3 power clean
3 front squat
3 push jerk

Jos ei ole mahdollisuutta 2x treeniin niin sit niin että 5 min emomin jälkeen otat 10-15 minuuttia huilia ja sit toi warm up -> 1 erä juoksua moderate pacella ja sit 1 erä fast++ pacella ja cool down.

Iltatreenit
Warm up (easy pace)
16 calories assault runner
16 calories ski erg
16 calories row erg
16 calories bike erg
5 inch worm + 5 downdog to cobra + 5/5 lunge elbow strech + 5/5 squat strech

Metcon (zone 3-4)
2 rounds
24 calories assault runner
24 calories ski erg
24 calories row erg
24 calories bike erg
rest 1min after full round

after 2 rounds took 3 minutes rest and

2 rounds
15 sec fast ++ pace assault runner
15 sec fast ++ pace ski erg
15 sec fast ++ pace row erg
15 sec fast ++ pace bike erg
45 sec rest after each movement and 2 min after full round

Cool down (recovery pace)
16 calories assault runner
16 calories ski erg
16 calories row erg
16 calories bike erg

Back squat

1x10 @60%
1x8 @70%
1x6 @75%
1x4 @80%

Vähän lisää viimeviikosta tai samoilla. Tehään tää tän jälkeen viel kerran

Snatch

1x2 @50-55%
1x3 @60-65%
1x4 @65-70%
2x3 @75-80%
2x2 @80-85%
2x1 @85+%

Viime viikkoon vähän lisää tai sit samoilla.
Vikaa kertaa tää setti. Tehään aina kolme kertaa, sit vähän muutetaan

3 sets of
9min ON/3min OFF

(3min Ski-3min Row-3min Bike)