C&J Complex
10 sets:
Power Clean + Hang Squat
Clean + Front Squat + Jerk
1-3@RPE 3
4-6@RPE 3+
7-8@RPE 4
9-10@RPE 4 to 4+

MEDIUM HEAVY WEEK 8/8

WARM UP kesto yht. n.15min

1 rounds

10 OH LUNGE with LEG RAISE, plate

5 NORMAL GRIP SHIN UP with banded, vastaote

8-12 PLATE OH SIT UP

20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä kokoliikkeen ajan peppu irti lattiasta 5cm

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PWR J + SJ + OHS + STS P

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

3+3 SP in SPLT & OH SPLT S *long split pos.

5 DIP & DRIVE (DD) + 2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLT J + 2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J *dip + 2+2 SPLT J

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HIP CL HIGH PULL + HIP CLEAN + POWER JERK + SQUAT JERK *same speed pull and clean, high pull full foot
1+1+2+2@up to 45% jerk-% pal 1min

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SNATCH
3x3@BB, 4x3@up to 40% sn-% pal 2min

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CLEAN + SPLIT JERK
3[2+2]@BB, 4[2+2]@up to 40% jerk-% pal 2min

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BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@75% pal 2min

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WL BENINGERS week 3/4

SNATCH PULL to POWER POSITION + SNATCH HIGH PULL ABOVE KNEE *full foot
3[1+3]@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-5[1+3]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN HIGH PULL ABOVE KNEE *full foot
3[1+3]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-5[1+3]@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10 DB TRICEPS EXTENSIONS from the floor & MAX REPS PUSH UP *penkkiotteen leveys

5@74-89% bs-% SUMO DL, BB

8+8 PLANK BANDED CRUNCH viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa

On The 2:00 x 10

500m Bike Erg

AMRAP "Macho Man" 60/42,5kg

** Macho Man : 3 Power Clean, 3 Front Squat, 3 Jerks

• The main goal in this workout is to push the barbell. Let's bike a pace that allows us to so every rounds.

• While most athletes can probably hold on for unbroken " Macho Man" complexes, we want to be sure to keep out heart rate under control throughout this workout.

• if heart rate spikes too high above threshold on the barbel, it is highly likely that well need to slow down our bike pace and that will cost us time on the scored part of the workout.

• Score Barbell Reps

EMOM 24 (4 rounds)
1) 7-12 cal bike
2) 10-14 db burpee @2x20/14kg
3) rest
4) 7-12 cal row
5) 10-14 db hang clean @2x20/14kg
6) rest

30min for quality
15/12 cal machine
3-5 skin the cat
2-4 rope climbs / 4-8 lying to standing
40-80 SU
3-5 Turkish get up
6-10 banded Nordic hamstring curls

Target for good sweat & technically solid movements. In no case go all out, this week is a deload week.

3 rounds:

15s Belly To Wall Handstand Hold
30s Plank Shoulder Taps
45s Empty Barbell OH Hold
1:00 Bike Or Jog

3 rounds:
10/8cal AB
6 Pull-ups
10/8cal Row
4 C2B
5 Burpees
2 BMU

Rest 3min
Repeat

Deadlift e3mom:
5x5 - RIR 2-3

Pull-up with extra weight 10x2

Warm-Up 200m

Main Swim

3 x 400m

Rest 5 min

Cool Down 200m