WORKOUT 2

LIGHT WEEK 8/13

WARM UP n.15-20min SAMA

---

BLOCKS CLEAN + JERK *bb above knee
8[1+2]@62% jerk-% pal 2min

---

FRONT SQUAT + JERK DRIVE
4[2+3]@70% fs-% pal 2min

---

CLEAN PULL *first reps full foot
4x2@95% jerk-% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

20-50 FLUTTER KICK
10@weight REAR DELT FLY
10@weight BACK RAISE

AMRAP 11

40 Medball Russian Twist 20/14p
Rest 0:30
20 Medball Squat Cleans 20/14p
Rest 0:30
20 Plank To Push-ups

Bench Press

5-5-5-5-5

After each set One ARM Dumbbell Shoulder press 5+5

Go Every 3:00

5 ROUNDS

• 15 seconds toes to bar from L-Hang
• 15 seconds rest
• 15 seconds toes to bar
• 15 seconds rest

E90s x12:
3 squat snatch

7 min AMRAP
5 burpee pull-ups
10 shuttle runs
THEN
5 min 80% thruster

LIGHT WEEK 8/13

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

3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION

8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded

• KIERROS ALUSTA TOISELLE PUOLEN

--

2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
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.

3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL *full foot / on the toes

2x 1+1+1 SNATCH DROP *45° + 90° + full squat
2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
2 SNATCH

---

---

BLOCKS SNATCH + OHS *bb above knee high
3[2+1]@60% pal 2min

---

BACK SQUAT + JERK SPRING
3[3+3]@70% pal 2min

---

BENCH PRESS
4x2@up to 50-60% bench-% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

15-30 SIDE PLANK TWIST
10-15 KB SWING
10@HIP THRUST

---

1@up to 100% - 100+%

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

---

Back Squat

4x every 3 min

6 @75% of 1rm

500m row
then 3 rnds of
15 band pull appart
10 hollow rock
7 z press e/s

---

'Strict Press
5 sets of 3
@AHAFA
leave 2 reps rez
rest as needed