C&J

A) Build Up To Days Technical Heavy

• 1 Clean & Jerk

B) 3-4x1 @90% from days 1RM

Lifting Metcon

4x1min on/1min off:

• 50 DU
• AMRAP: Power Clean @55kg

Back Squat

E3MOM X6:

Set 1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy +)

Strength

A) 3x Superset:

• 8/8 DB Bulgarian Split Squat
• 15 Banded GHD Hip Ext + 20-30s Hold

B) 3-4 Rounds For Quality:

• 45/45s Copenhagen Plank
• 10/10 KB Leg Raise (korokkeen päältä)
• 10-15 Slider Hamstring Curls

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

Engine warm up
2 rounds
2 min Rowing
8+8 Single leg deadlift with kettlebell 24-32kg
10 + 10 Single arm kettlebell swing 12-16kg

Muscle snatch + Behind neck push press+ OHS
4 x 3+3+3 @ 40-60% from muscle snatch

Ninja Snatch + Snatch p2 slow decend
5 x 1+2 @ 70-80%

Back squat
3 x 4 @ 75%

Snatch High pull
4 x 5 @ 80% of max snatch

3 rounds
20second side plank per side
10 GHD back extension
10 Jackknives

Oma valintainen uintitreeni tai alapuolelta ainakin johdanto treenille.
Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia
2-4 sets
25-50m potkuja
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

3 rounds for time:

25 hang power clean
30 cal row
25 shoulder to overhead
100 single unders

@42,5

Overhead squat

4 x 3 @ 90+%1RM snatch (2-3 RIR), Rest 3:00 between sets

Snatch

Hang snatch + Snatch

3 x 2+1 @ 65-70%, E1:30-2:00
3 x 1+2 @ 70-75%, E1:30-2:00

Press

3 Waves Of Strict Press:

• 5 Reps (moderate)

rest 2min

• 3 Reps (heavyish)

rest 2min

• 1 Rep (heavy)

rest 2min

*nosta painoja vähän joka kierros. Eka rundi pienet varat

Gymnastics

EMOM 10:

• ”X” T2B

rest 2min
Into,

• Max Reps T2B

Metcon

4 Rounds For Time:

• 5 Wall Walk
• 10 KB Hang C&J 2x16kg
• 15 Cal Echo

rest 2min between rounds

Accessories

3-4 Rounds For Quality:

• 10/10 KB Side Bend
• 20/20m Mixed KB Carry (fr+oh)
• 15-20 GHD Hip Ext.

Warmup
8 min
EMOM4
2 clean pull +
2 muscle clean +
2 strict press +
2 push press
Power clean + power clean + jerk
6x3 min
Rest 15 sec between power cleans
Accessory
3 RND
Bamboo bar walk 10 m
Hollow hold 30 sec
20 pushup
1,5 min rest between sets

Alternate B1 / B2

B1. DB Bench press – 3-4 x 8-12 @ RPE 8 (2 RIR), rest 1:30 before B2

B2. Barbell seal row – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1