EMOM x 8-12
1) echo
2) 5 muscle clean + 5 hang power clean + 5 power clean
3) echo
4) 5-10 thruster + 20s plank hold

SUPERHEAVY WEEK 13/15

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

MODIFIELD DEADBUG HIP FLEXOR HOLD with BANDED & 12x PULLOVER *plate, kuminauhan veto nilkassa/polvessa

5 COPENHAGEN RAISE + 20sec PLANK HOLD *penkillä/boxilla jalkaterän/polvi tuella, alempi jalka koukussa

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *bench grip
5 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 SNATCH DROP
2-3 SNATCH BALANCE

2x 3-POSITION CLEAN *floor + below knee + hip
3+3 SPLIT JERK
2-3 POWER JERK
2-3 SQUAT JERK

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SNATCH
3-6x1@80% pal 2min

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CLEAN + SPLIT JERK
3-6[1+1]@80% pal 2min

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PANDA SNATCH PULL
3x3@87-91% sn-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

3 DIP / BENCH DIP, BW/+WEIGHT

10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä

6 SEAL ROW BENCH *sn-grip

SNATCH 5/5
Every 75s x5
1 snatch (power or squat)
build up in weight

-5 x hang snatch pull +
5x hang muscle snatch
5x OHS

*2min rest
*dont let go off the bar before the set is done!

-hang power snatch + OHS (continue from power snatch receiving position) +
hang squat snatch

*rest 2min
*build to moderate

-tall muscle snatch +
tall power snatch +
tall squat snatch

*rest 90s.
*build by feel

4 rounds with 9min clock
0:00-5:59: 400-800m run
6:00-8:59: 10 back squat

Tailor running distance so, that you can finish the run between 3-4min. Rest the remaining time after completing the work requirement.

Rx´d

4 rounds:
8/6cal echo
8 burpee box over
10m hs walk

rest 2min

Scaled

4 rounds:
8/6cal echo
8 burpee box over
10 stoh @40/30kg

rest 2min

WARM-UP


3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
16 Alternating leg V-ups

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SNATCH



Build up to a 1 rep max snatch in 15:00 minutes.

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CLEAN AND JERK



Build up to a 1 rep max clean & jerk in 15:00 minutes.

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ACCESSORY

Skull crusher,
3 x 10 (easy)

Barbell bicep curl,
50 reps in as few sets as possible

Romanian deadlift with dumbbells,
3 x 12 (easy)

Barbell forward raise,
3 x 10 (easy)

Sideplank hip touches,
3 x 15/15"

A,
Every 1 min for 9 mins, alternating between:
3 Snatches, 75% 1RM
3 Snatches, 75% 1RM
3 Snatches, 75% 1RM
2 Snatches, 85% 1RM
2 Snatches, 85% 1RM
2 Snatches, 85% 1RM
1 Snatch, 90% 1RM
1 Snatch, 90% 1RM
1 Snatch, 90% 1RM

B,
"Nick"
12 rounds for time of:
10 Dumbbell Hang Squat Cleans @20/12,5kg
6 Dumbbell Handstand Push-ups
goal: sub 20 mins

C,
3 rounds for quality of:
15 Band Face Pulls
10 Scap Pull-ups
40 Tiger Walks
10 Forearm Plank Seesaws

Shoulder Maintenance

Optional 2 min recovery bike or row between rounds.