Bench press
10 - 8 - 5 - 5 - 5
3 reps in rez
rest as needed

WORKOUT 2

MEDIUM HEAVY WEEK 5/13

WARM UP n.15-20min SAMA

---

TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 2min

--

SNATCH
2-3x1@73% pal 2min

---

TALL CLEAN + JERK
1+1@up to 50% jerk-% pal 2min

--

CLEAN + JERK
2-3[1+1]@90% jerk-% pal 2min

---

FRONT SQUAT + JERK RACK SUPPORT 6-10sec *jerk rack support first rep 70%, before second rep rest 30sec
3+2@up to 70% fs-% pal 3min

---

SNATCH PULL *first reps full foot
4x3@90% sn-% pal 2min

---

BACK SQUAT JUMP
3x5@up to ~30% bs-% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

15-30 LYING LEG RAISE
10@DB HAMMER CURL
10@weight BACK RAISE

6 sets for consistency:

45 s on / 30 s off:
med ball cleans 9/6 kg
sit ups
burpee pull ups
DB push press 30/20 lb
bike or row calories

3x
3 mins on 3 min off
Ski Erg 200 m
20 Wall Balls 12/9kg

2 sets of:
Every 3:00 x 3
17/13cal AB
5 Burpee Sandbag Over Box 120/100cm
- Rest 3min btw sets

Goal is to send it, maximize your rest on each round and hang on! Use the 3 minutes between the sets to recover.

EMOM 12
1) 30 du's + 5 chest to bar pull up
2) 30 du's + 10 push ups

3 sets
ME unbroken HSPU set
rest 3-5 min b/w efforts

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

---

7x every 2 min

2 clean + jerk
@ 80% of 1 rm

LIGHT WEEK 4/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

10x SIDE STEP PLANK

5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

10x SIDE STEP PLANK

--

2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
3+3 REBOUND JERK
2+2 GMS SPLIT JERK DROP

---

---

SNATCH from POWER POSITION *no dip
8x1@up to 55% sn-% pal 1min

---

BLOCKS CLEAN + JERK *bb above knee
8[1+1]@55-60% jerk-% pal 2min

---

FRONT SQUAT
3x3@80% pal 2min

---

BACK SQUAT JUMP
3x5@up to ~25% bs-% pal 2min

---

---

---

PM VARKAUS su 29.1.2023

--

POWER SNATCH + SNATCH + SNATCH BALANCE
3[2+1+2]@up to 50% sn-% pal 2min

---

SNATCH + SN Below Knee
3[1+2]@50% sn-% pal 2min

---

POWER CLEAN + CLEAN + SPLIT JERK
3[2+1+2]@up to 50% jerk-% pal 2min

--

CLEAN + JERK
3[1+2]@50% jerk-% pal 2min

---

FRONT SQUAT
3@50%, 3@60%, 4x3@70% pal 2min

---

CLEAN HIGH PULL
3@81%, 2x2@91%, 3x2@101%, 1-2x2@106% jerk-% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

30-40 HUNDREDS
10@BB+weight BENT OVER ROW *vastaote
6@BB CURL

---

For time:

40 HSPU
20 RMU
10 Rounds of "Macho Man" 70/50kg

• 1 Round Of Macho Man

3 Power Cleans
3 Front Squat
3 Push Jerks

TC 20

• Break the HSPU in a way that will allow for quick breaks. Either a big set followed by smaller sets, sets of 10 or, sets of 5-7 reps works really well.

• Similar to the HSPU, we want to break the muscle-ups in a way that will allow for quick breaks. Typically, one bigger set, or smaller sets ( like 2 - 4 reps at time ) works well for athletes.

• " Macho man" rounds are typically not completed unbroken unless the workout calls it. The most common strategy is complete the first 2 power cleans as singles, take big breath, complete the last power clean and hold on to complete the rest the complex unbroken. This help keep the heart rate under control.

• It is going to be easy to lose time between sets / reps in this workout as each movements requires a good bit of effort. Let's be intentional with our breaks and try to make them as short as possible.