5 sets for time of:
2 rounds:
3 KB Gorilla Rows (2=1)
3 KB Deadlifts
3 KB Hang Cleans
3 KB Front Squats
3 KB STOH
- Rest 2min btw sets
M/W: 2x24/16kg

12 sets of Bench Press
3-2-1-3-2-1-3-2-1-3-2-1 @75%

Complete as 4 rounds of:
3 Bench Presses
Rest 1min
2 Bench Presses
Rest 30 secs
1 Bench Press
Rest 3 mins

3 Sets For Total Calories

10 Seconds On, 50 Seconds Rest
20 Seconds On, 40 Seconds Rest
30 Seconds On, 30 Seconds Rest
40 Seconds On, 20 Seconds Rest
50 Seconds On, 10 Seconds Rest
60 Seconds On, 2 Minutes Rest

E7MOM x4: round of "Christine"
400/300m row
9 deadlift
16 box get up

Target: <3:30 / round. Scale weights / reps so, that target can be achieved.

MEDIUM WEEK 3/13

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

10-15 REPS: WIRST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

10-20 DEADBUG PALLOF PRESS

3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5x WIDE LEGGED FORWARD BEND TWIST POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *full foot
3 PANDA PULL

3 HIP SNATCH HIGH PULL *on the toes
3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH

3 SLOW MOTION SNATCH
PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

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HIP SNATCH + SNATCH BALANCE + OHS
2+2+2@up to 50% sn-% pal 1min

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BLOCKS SNATCH *bb above knee
2@75%, 2@80%, 1@83%, 2@75%, 2@80%, 1@83% pal 2min

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BLOCK BACK SQUAT 90° + JERK RACK SUPPORT 6-10sec
3[3+1]@80% pal 2min

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FLOATING HALTING CLEAN DEADLIFT *no floor contact & last rep 2-3sec pause power pos.
4x3@83% jerk-% pal 2min

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SHOULDER PRESS + PUSH PRESS
3[2+3]@up to 40-45% jerk-% pal 2-3min

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PM VARKAUS su 29.1.2023

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SN BALANCE + OHS
2[5+5]@bb pal 1-2min

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SNATCH PUSH PRESS + OHS
2[3+3]@up to 50%, 3+1@50%, 3+1@60%, 3+1@71%, 3+1@81%, 2[2+1]@91%, 1+1@96%, (1+1@101%, 1+1@103%) sn-% pal 2min ( * ) jos kuleksii

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VERTICAL JUMP 3x5 pal 2min

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FRONT SQUAT
4@30%, 4@50%, 2x4@70%, 2x3@80%, 2x2@85%, 1@90% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-15 STANDING HIP FLEXOR RAISE, KB
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE

10 rounds for time:
20/16cal Row
- Rest :30 btw each round.

AMRAP 10

16 Dumbbell Snatch, alternating
20 Calories Bike Erg
10 Hanging Knee Raise

Bench Press

8-8-8-8-8

Go every 3:00

AMRAP 3

400m Row
21 Overhead Squat
Max HSPU

rest 3 minutes

AMRAP 3

400m Row
18 Overhead Squat
Max HSPU

rest 3 minutes

AMRAP 3

400m Row
15 Overhead Squat
Max HSPU

AMRAP 3

rest 3 minutes

400m Row
12 Overhead Squat
Max HSPU

Barbell 52,5/37,5kg

• Athletes will move at the higher and of there maximal sustainable pace.

• Athletes should row at a pace that is slightly faster than something they are typically comfortable with. Your pace here should not come at expense of your overhead squat sets.

• Hold onto bar for 1-2 sets each round. If your cadence is on the slower side take 1 break just after that halfway point to shake out the arms.

• Chip away at the HSPU however you see fit in the remaining time.

Build to a 1RM