2x3 jerk (70-75%)
2x2 jerk (77-83%)
3x1 jerk (83-90%)

8-8-6-6
strict press

( 1-3 reps in tank )

FOR TIME:
50 cal bike
50 box jump overs
50 abmat sit ups
50 double db hang power snatch @2x20/12kg
50 deadlift @60/45kg
50 cal bike

LÄMMITTELY
Amrap 10
8-10 kcal laite
8-10 lapsen lepoasento + punnerrus
8-10 ylivienti kuminauhalla

Liikkuvuus, n. 1-2 min/liike
Tgu
Kyykky + kierto
Tuulimylly
Seinällä käden avaus

VOIMA - sivulle ja rotaatioon
Circuit 3 x 35s./25s
1. Askelkyykky sivulle oik.
2. Askelkyykky sivulle vas.
3. Tuulimylly vas
4. Tuulimylly oik.
5. Landmine twist

SUPERHEAVY WEEK 12/15

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

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

6+6 LYING SIDE LEG RAISE *kylkivatsa

3+3 PUSH UP to SIDE PLANK KNEELING/STRAIGHT LEG with HIP ADDUCTION

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *snatch grip
5 SNATCH THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 PRESSING SNATCH BALANCE
2-3 SNATCH DROP
2-3 SNATCH BALANCE

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SNATCH
2-3x1@92-97% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@80% pal 3-4min

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BLOCK / RACK PINS DEADLIFT below knee
3x1@125% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
4x1@85% *rest for 120 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

5 HIP THRUST, BB+weight

10 BENT OVER ROW, BB *alavatsa, myötäote

20/20sec T-PLANK HOLD with weight

Bar MU skills

5rds every 2min.
1-5x bar mu
10-20 x wall balls

Bike 5min, Mobility
Warm up:
30sec on/30sec off
1) Front squat
2) Drop clean
3) Clean pull

Find 1RM:

E90sec x 4
3 squat clean

E120sec x 4
2 squat clean

E150sec x 6
1 squat clean

A,
1 1/4 Back Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds for time of:
Run, 400 m
Row, 500 m

Goal: Sub 18 mins

C,
4 rounds for quality of:
Wall Sit, 45 secs
Double Kettlebell Overhead Hold@32/24kg ,30 secs
Chin Over Bar Hold, 15 secs
Rest 30 secs

Wall Sit- add a plate if it's easy

Rowing intervals
1000m row / moderate
300m row / fast
500m row / moderate
300m row / fastest
rest 1min after intervals

4x 1 hang snatch + 1 snatch (70-80%)
5x 1 hang snatch ( find heavyish, not all out)