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

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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

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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

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

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

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FRONT SQUAT
3x3@80% pal 2min

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

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PM VARKAUS su 29.1.2023

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

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

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

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

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

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

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Accessory exercises: 3 rounds (core/bodybuilding)

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

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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.

Basic Endurance 50 minutes :

20-22-24-26-28....Calories

Bike
Row
Ski/Echo Bike

AMRAP 7

1500/1200m Row
Max Bench Press

Directly into...

AMRAP 5

1000/800m Row
Max Bench Press

Directly into...

AMRAP 3

500/400m Row
Max Bench Press

Barbell : 70/50kg

Bench Press

4-4-4-4-4

After each set 8 reps Reverse Fly

Go Every 3:30

1:00 Banded Hip Flexor Stretch ( each )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch
1:00 Squat Hold

3 rounds:
1:00 Row
10 Push Ups
5 Strict Pull Ups

10x3 Bar Muscle Ups
- Rest 1-2min btw sets

Treeni 1
Warm Up
3 rounds
1 min row, run, air bike
10+10 suitcase deadlifts
10 heel overs
10 goblet squats

Strenght
Squat Cleans 2x4 and 3x3 reps @moderate weights.
Perform 4-6 burpee over barbell right after
rest 2-2.5 min

Metcon
4 rounds alt time with partner (for both)
12-16 alt leg v-ups
12-16 walking lunges
8-16 push ups