Empty barbell primer
3 x 3 muscle clean

2 cleans & 1 jerk
1 @ 60% of max clean & jerk
1 @ 70%
1 @ 75%
2 @ 80%

Behind the neck push press
3 @ 60% of max push press
3 @ 65%
2 @ 70%
2 @ 70%

Back squat
4 @ 60% of max back squat
4 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%

3 sets
prone external shoulder rotations x 10 reps
Incline bicep curl x 10 reps
single arm overhead tricep extension x 10 reps ew

RDL 3x6 @60%

BikeErg intervals

8:00 Moderate
-into-
8 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
5:00 Moderate
-into
5 Rounds
1:00 Standing Bike
1:00 Easy Bike
-into-
3:00 Easy
Total 42min

Deadlift 12-12-9-9 reps

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

4 rounds:
800 m run
30 med ball squats 9/6 kg
25 ring rows
20 push ups

Card Deck 6.0
♥️ Box over with barbell
♣️ Thruster behind the neck
♦️ Overhead squat
♠️ Windscreen wipers with barbell

Barbell 20/ 15 / 7 kg

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

With a partner, ygoigo:
5 wb
10 ring row
400m echo/ 200m row
vaihto kokonaisen kierroksen jälkeen, 4 kierrosta/kaveri

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5+5 POWER JERK + SQUAT JERK
5 STEPPING JERK BALANCE *both side

video: STEPPING JERK BALANCE

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POWER SNATCH from KNEE + SNATCH DROP + OHS
2+2+2@barbell, 3x[1+1+2]@light load, rest btw sets 2min

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CLEAN SLOW HIGH PULL *full foot + SLOW PULL CLEAN + POWER JERK + JERK *split jerk both side
1+1+1+2@barbell, 4x[1+1+1+2]@59-68% *beginners bw 70% = 1RM clean+jerk
1+1+1+2@barbell, 4x[1+1+1+2]@59-68 jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT + 5 SQUAT JUMPS
3+3@up to 70-75%, rest btw sets 2min *bw 80% = 1RM front squat

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PAUSE CLEAN DEADLIFT *2cm, knee, mid-thingh
3x3@today c&j weight or 10kg more, rest btw sets 2min