jerk + strict c2b

4x
3 split jerk with 2s pause in catch
5 strict (banded) c2b
every 3min

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

FOR TIME:

500m row
25 pull ups
9 hang power clean @70/45kg
500m row
20 pull ups
12 shoulder to overhead @70/45kg
500m row
15 pull ups
15 deadlift @70/45kg

5x

3 touch and go cleans @75-80%
every 90s

Midline Strength Complex – 2 to 3 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold

– Rest 0:30-1:00 between rounds –

Syklin kolmas viikko, ens viikolla syysloma viikko / kevennys viikko.

TRICEPS / NARROW BENCH PRESS + PUSH JERK IN SNATCH

4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM

Penkki 3x3x82,5%

Pullover 4x15

Vipunostot taakse 3x20
Vipunostot sivuille 3x20
-superina

Ojentajat käsipainoilla 5x8-15

Front squat

Build to 3RM