Warm up
2 rounds
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

Easy pace Metcon
40-50 min kevyt juoksu/hölkkä/sauvakävely/polkupyörä @55-65% of max heart rate

Grip Strenght
3 rounds
40-60s plate around world
then
3x20/20 forearm supported wrist extension @very light
weight.

Row intervals

1000m (moderate)
rest 1min
500m (fast)
rest 1min
250m (fast)
rest 1min
250m (fastest)

4x 3 hang snatch (70-75%)
4x 2 hang snatch (77-83%)

(above knee / E90s / or without clock)

5x 3 snatch balance + 1 Ohs
(75-85% of snatch 1rm)

Päivä 16

A.1) Front squat + Drop jerk + Tall jerk 5×2+2+2

B.1) Snatch high pull + Power snatch + Snatch
60%×1+1+1 70%×1+1+1 80%×1+1+1 85%×1+1+1×2

C.1) Hang power clean below knee
50%×3 60%×3 65%×3 70%×3×2

D.1) Front squat w/1.rep double bounce
60%×2 70%×2 80%×2 85%×2 80%×2

E.1) Clean high pull
80%×2×4

F.1) db z-press 4×6

3 rnds of
30s. rest b/w movements
5 high Box Jump
20 Barbell Hip Thrust
10 Pendlay Row
15 Rear Delt Fly
30s. Weighted Plank
Barbell Side Bend

4 rnds
bike erg 30 cal
30s. sand bag hold
20s. hs hols
- RPE 6.5

500m row
2x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean
spend 6 min building up to work weight

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Clean
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
- tng

With partner,
- At minute 0:00, 11:00, and 26:00
20/16cal AB
20 Burpees to Bar
10 BMU
- at minute 5:00, 18:00 and 35:00
20/16cal AB
20 T2B
10 Burpee Box Jump Overs 60/50cm

• split all reps as desired

LIGHT/MAXIMAL WEEK 2/15

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

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10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT SNATCH + SNATCH BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance +
3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell +
3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER SNATCH the barbell is in the power position

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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HIP SNATCH HIGH PULL + HIP MUSCLE SQUAT SNATCH + HIP SNATCH
5[3+3+3]@up to 50% sn-% pal 2min

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SNATCH
3x2@66-71% pal 2min

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CLEAN + SPLIT JERK
3[1+2]@60-65% pal 2min

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CLEAN LIFT OFF + CLEAN PULL to HIP + CLEAN PULL
3[2+3+1]@60% jerk-% pal 2min

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PAUSE SQUAT VERTICAL JUMP 3x5 pal 2min
*3-sec pause at the bottom of the squat

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

15 T-BAR ROW
15 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
12 BENCH DIP, BW/+WEIGHT
10-30+ HANGING KNEE RAISE