Clean + Front squat + Jerk

8 to 12 x 1+1+1 @ 72+%1RM CnJ, Go every 1:00-1:30

– Each set is 1 Clean (squat, of course) + 1 Front squat + 1 jerk (anyhow)
– Start @ 72%1RM clean and jerk then build the load up as your form allows
– Develop postural and leg strength for CnJ, and challenge the jerk drive with the pre-fatigue from the squats.

Toinen Yleisviikko ennen uuden kauden alkua.

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Up Dog to Down Dog
MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 - :45 Child's Pose

A) Bench press (~15 minutes)
Build up to a 1RM / heavy single for the day
- Start around 60% 1RM
- Sets: 5,4,3,2,1,1,1,1
- rest as needed between sets

B) 3 sets of:
20 (10/10) alt. DB see saw press
Max rep unbroken ring rows (feet elevated)
- rest 2:00 between sets

C) 3 sets of:
8-10/side alt. DB hammer curls
15-20 banded tricep push-down

For quality ~10-15min
4+4 1-ARM OH lunge
5 Box jump
20-40sec L-sit boxien välissä
10-20 windshield wipers
5-10 OH sit up

1:30min välein

10km Row

For time 20-10-5
Clean & jerk @35kg
Burpee bjo 20”
T2B

Squat clean 3x10

3 setts
2 rounds
4 min work/ 2 min rest

Sett 1
A1. Pull up x 2
A2. Push up x 4
A3. Air squat x 6
A4. Sit up x 4

Sett 2
B1. Hand stand push up with DB x 2
B2. Box over burpee with DB x 4
B3. Dumbbell push press x 6
B4. Dumbbell clusters x 8

Rx 22,5/ 15 kg

Sett 3
C1. Hang clean x 2
C2. Front squat x 4
C3. Thruster behind the neck x 6
C4. Back squat x 8

Rx 42,5 kg/ 30 kg