*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

10@30%, 10@40%, 10@50%, pp-%, rest 2-3min

Do your own 5 min warm-up

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stick / light barbell technique & warm up drill: 4-6 reps

Round 1:
SNATCH SHOULDER PRESS
TALL MUSCLE SNATCH *elbows up
OHS *stable and controlled

Round 2:
TALL SNATCH HIGH PULL**elbows up
TALL POWER SNATCH *elbows up, flat footed
OHS *stable and controlled

Round 3:
TALL MUSCLE SQUAT SNATCH *slow
TALL SNATCH *elbows up, flat footed
OHS *stable and controlled
PRESS IN SNATCH

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@25%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
10@30%, 10@40%, 10@50%, pp-%, rest 2-3min

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EMOM20 *work 0:45, 4 rounds
1: Air Squat
2: Lying Toes to Bar
3: Alternating Cross Body DB Muscle Snatch
4: Hand Release Burpees
5: Rest

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video: pause push press
After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell maximally. Work hard to stay tight to avoid sneaking in an extra dip before driving.

video: rebound jerk
Start by performing a jerk as usual. After securing the bar overhead, recover to bring your feet back into your drive position with the bar still overhead. Lower the bar to the rack position with enough control to ensure proper position and balance, but with as much as speed as you’re able to support at that weight. Absorb the bar by dipping at the knees exactly as you would for a jerk, and use that dip to immediately continue into another jerk.

video: Lying Toes to Bar

video: Cross Body DB Muscle Snatch

video: Hand Release Burpees

21.12. Työntö

A. Lämppä (kevyt)
3-4x 3+3+3+3
Veto, pysäytys polven yläpuolella
Voima rive taskulta
Etukyykky
Pystypunnerrus

B. Työsarja 1 (nouseva, päivän raskas)
4-5x 1 +2+1
Veto, pysäytys polvel yläpuolella
Rive
Yköstyöntö saksiin

C. Työsarja 2 (keskiraskas)
4-5x 2+2
Raaka rive
Vauhtipunnerrus

D. Vedot, pysäytys polven alapuolella (raskas)
4-5x 3

Triangle 3/9

EMOMx39
1) 1min row
2) 1min ski
3) 1min assault bike
4) rest

Mikko’s triangle prep!!! aloitetaan helposta, 30s työtä ja 30s lepoa. Vauhti helppoo ja kivaa. ens viikolla 45s, sitä seuraavalla1min ja sit kierros uudestaan x3. aloita siis itsevarmasti ja laita kalorit ylös!

3x3
3x2
2x1

Block snatch (below the knee), Go every 2:00

2 x 3 @ 65-70%
3 x 2@ 70-75%
3 x 2 @ 75-80%

– Build up within the percentage range on each set if moving well
– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

3 or 4 Rounds, Rotate through stations, go every 2:00

1) 4-8 SB over the shoulder @ 68/45kg (150/100lbs) + 1 set Strict HSPU
2) 22-30/16-24 (cal) SkiErg
3) 20-40m (10m segments) Sled push/backwards drag
4) 300-400m Row
5) 12-15 DB Bench presses + 1 set Toes-to-bars*
6) Rest

This is a single unbroken set for reps on HSPU and toes-to-bars
Set TRX or rings on the sled to drag it backwards (walking backwards, not arm-over-arm). This should be fairly heavy.
Challenging weight you can do for 15 reps at least on the 1st round and at least 12 reps on following rounds, e.g. 2 x 22.5/15kg (50/35lbs)
Flow. 1st 2-minutes: SB over the shoulders + HSPU, next 2-minutes: SkiErg, etc. There is a 2-minute rest at the end of each round (station 6).
Number of reps. Pick a repeatable, challenging target on each station
Number of rounds. Only do the 4th round if you’re confident you can still maintain the same effort/reps.

Overview. 2-minute stations mixing conditioning and muscle endurance. The focus is on building work capacity and “grit” rather than pure conditioning. The aim is to complete the work in each window, in no longer than 1:30-1:45, leaving at least 0:15 to transition. Use the 1st round to set a target for each station.
Effort. RPE 7.5–8/10, pushing closer to 9/10 towards the end. This should get hard but not be an all out effort. Aim is to move with a deliberate, strong pace throughout the rounds.
Feel. This will be a combination of muscle fatigue (e.g. HSPU, leading into ski erg) and high heart rate/systemic fatigue. The 1st round will be quite manageable but the session gets more challenging as you go on.
Adaptation. Improves local muscular endurance and lactate buffering. By forcing high-tension work (HSPUs/sled) immediately followed by cyclical work, you train the muscles to clear lactate without stopping, raising the threshold where you’re forced to rest.
Debrief. Take 2–3 minutes after the workout to reflect
– Which station was the “bottleneck” (hardest to finish/impacted others the most)?
– Were you able to stay consistent with the repetitions?
– Name two (2) things that went well and one (1) you’d do better next time.
Movement options.
Sandbag → reduce reps to 3-5 → 45/30kg (100/70lbs) → 6 Power cleans @ moderate weight
HSPUs → Kipping HSPU → DB Strict press @ moderate weight
SkiErg/Row → reduce calories/distance as needed
Sled push/Drag → Adjust weight based on floor friction; aim for continuous movement, not maximal load.
DB Bench press → find a weight you can do 15 reps with on the 1st round
Toes-to-Bar → Toes-to-rings → Hanging knee raises → V-ups

AMRAP 10

2-4-6-8-10...etc
Deadlift 60/40kg
Push-Ups
Hang Dumbell Snatch 15/10kg

3 sets:
10+10 DB OHS
10 GHD hip extensions
10 GHD back extensions

Alternate B1/B2

B1. Seated DB/KB strict press – 4 x 8-12 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Seal row – 4 x 8-10 @ RPE 8 (2 RIR), rest 2:00 before B1