Clean

A) EMOM 12-14:

• 1 Squat Clean (Build Up)

B) Clean Pull

-3x1 @110-120%

C) Lifting Metcon

3x3min on/2min off:

• 15 Cal BikeErg
• 25 GHD
• AMRAP: Squat Clean

1st round: 50kg
2nd: 60kg
3rd: 70kg

accessories

A) 3-4 Rounds:

• 20-30s Chin Over Bar Hold rest 45s
• 10 Ring Push Up + 30-45s Ring Plank Hold Rest 45s
• 10 Ring Face Pull

B) 3-4 Rounds For Quality:

• 20/20m KB Mixed Rack Front Carry
• 20/20m Heavy KB Suitcase Carry
• Free HS Hold (accumulate 45-60s)

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

5 x EMOM3, rest 1min in between:
3 power clean
3 front squat
3 push jerk

Jos liikkeet eivät ole vielä kovin tuttuja, voit myös päättää keskittyä esim. rinnallevetoon ja tehdä muita liikkeitä vähemmän toistoja, esim: 3 clean - 2 squat - 1 jerk tai tasaisesti 2-2-2.

HUOM! Molemmat versiot päivän treenistä voit tehdä kaikilla tunneilla.

Complete @ increasing intensity
3-minute Row + 3-minute Ski-erg @ progressively faster pace each minute
+
2 rounds
8 Tension swings
8 Handstand shrugs
+
Deadlift
Build to working weight over 4 to 5 sets of 3 to 5 reps. Practise smooth touch-and-go reps as well as quick drop-and-go reps.
+
1-2 rounds @ increasing pace
9 Toes-to-bars
9 Wall balls
6m DB front rack walking lunges
6 Handstand push-ups
3 Deadlifts
3 Burpee pull-ups
90-seconds rest between rounds

3 sec pause at the bottom

Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

Week 2/16: Inverted Juggernaut Method
Bench Press
- 1 set of 5 reps at 55% NT1RM
- 1 set of 5 reps at 62,5% NT1RM
- 7 sets of 3 reps at 67,5% NT1RM
- 1 set of 3+ reps at 67,5% NT1RM (not to failure)

Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM

4 rounds for time:
• 5 Bar Muscle-up
• 10 Devils Press 35/25#
For the Devils Press use two dumbbells each weighing 35 lbs for men and 25 lbs for women. Goal: 8 min.