EMOTM 10 min
Rubberband Sprints

Death by Taters

deload - concentrate of full range of motion - perfect technique

Clean
2x3x70%
2x3x80%
3x2x90%

in 15min:
Find your 5rm KB TGU

3 Sets
3 High Hang Muscle Snatch + 3 Drop Power Snatch + 3 Drop Snatch
*Rest as needed between sets.

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3 Power Snatch @60% 1RM Power Snatch
2 Power Snatch @65% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
*Rest as needed between sets.

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4-5 Sets
3 Touch-and-Go Snatch Pull @8/10 RPE

*5 second eccentric (lowering) on each rep.
**Rest as needed between sets.

3@up to 76%, rest 2-3min, then do

FRONT SQUAT + DB's FFE SPLIT SQUAT - superset
*FFE= Front Foot Elevated - aloita "huonomalla"

drop set 3-4× 3+5×/side@-10% that weight, rest 3-4min

HEAVY++ WEEK 15/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5+5×/side GROUNDED HIP MOBILITY FLOW + HEEL TAPS

5+5+5+5× BENT OVER I-Y-T-A-W RAISES with light weight

5×/side SHINBOX ROTATION *weight or without

5×/side HIP AIRPLANE with weight

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Grounded Hip Mobility Flow: video 1 + Heel Taps : video 9
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Bent Over I-Y-T
https://www.instagram.com/reel/CddW57YDPPI/?utm_source=ig_web_copy_link
video: Bent Over A-raise

video: Bent Over W-raise
https://www.facebook.com/watch/?v=1025082047969978

video: Shinbox Rotation: video 1
https://www.instagram.com/p/DGdlue2ALOA/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Hip Airplane 0:20

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH
2×3@barbell, 1@up to 85-90%, sn-% rest 2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN + SPLIT JERK *työnnä joka sarja eripäin
2×2× 1+1@barbell, 1+1@up to 85-90%, jerk-% rest 2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%,1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
3@up to 88-90%, fs-%, rest 2-3min

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Grand Masters SM kisaajat:

SNATCH
2×3@barbell, 1@up to 85-90% (or 5 kilos below the starting weight), rest 2min

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CLEAN + SPLIT JERK
1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

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FRONT SQUAT
1@up to 80%, rest 2min

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CLEAN PULL
3×2@85%, jerk-%, rest 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

5-8× LU RAISES *plate

3-5×/side COSSACK SQUAT *weight or without

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video: LU RAISES

video: COSSACK SQUAT

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KEHONHUOLTOA!

Clean and jerk

2 x 3 @ 70-75%, go every 2:00
3 x 2 @ 75-80%, go every 1:30
3-5 x 1 @ 80+%, go EMOM

– Build up within the percentage range on each set
– Drop the bar between each lift

5 RFT

One round is:

• 500m Run
• 3 rounds of complex

Complex:

• 9 Deadlifts 40kg
• 6 Hang power Cleans 40kg
• 3 Shoulder to Overhead 40kg