A,
Bulgarian Split Squat 16-16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

4x 8 L/8 R

Super set part 1 and 2.

B,
D-Ball Ground-To-Over-Shoulder 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

D-Ball/Sand Bag Ground-To-Over-Shoulder

Heavy.

Super set part 1 and 2.

C,
Teams of 2 - For time:
75 Toes-to-bars
75 Push-ups
75 Pull-ups
Handstand Walk, 25 m

Accumulate the following in any order.

Toes-to-bars- partner 2 must hang from the bar
Push-ups- partner 2 must hold a plank
Handstand Walk- partner 2 must hold a handstand

Anytime there is a break from the hold teams must each complete a 10 Calorie Row.

Goal: Have fun and just get it done

D,
3 rounds for quality of:
5 L/5 R Rotating Hurdler Lunges
15 Barbell Hip Thrusts, pick load
15 L/15 R Banded Hip Abductions

10-15 Barbell Hip Thrusts

WORKOUT 1

HEAVY WEEK 11/13

WARM UP n.15-20min SAMA

---

SNATCH from POWER POSITION
3x1@up to 50% sn-% pal 1min

--

SNATCH
2-3x1@65% pal 2min

---

CLEAN from POWER POSITION + JERK
3[1+1]@up to 50% jerk-% pal 1min

--

CLEAN + JERK
2-3[1+1]@74% pal 2min

---

BACK SQUAT + JERK SPRING
3[2+3]@75% pal 2-3min

---

VERTICAL JUMP
3x3 pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

10-15 TWISTING SIT UP *jalat painon alle
BACK EXTENSION HOLD
8@DB PULLOVER

5, 4, 4

50x DL with 2x DB
50x Box Jump
50x Squat with 1-2x DB
50x Burpee
50x Walking Lunge
50x Shoulder Press with 2x DB
50x Sit Up

Wu:
Emptybar - foot still pulls & go unders ~ 15min

8min emom:
BB complex squat clean + 2 hang squat clean + squat clean BB @40kg
(Keskity pitämään jalat mahdollisimman paikallaan)
Rest as needed

6min emom:
4 Clean pulls BB @80kg
Rest as needed

6min emom:
BB complex squat clean + hang squat clean
BB @60kg

Keskity jokaisessa toistossa tekniikkaan ei haittaa vaikka et saisi joka minuutilla kaikkia repsejä.

A: Halt power snatch + halt snatch up to heavy, then 4x1 @85%

B: Clean pull + power clean + clean pull + squat clean 3x1 @75%

C: Build up a heavy squat clean in 5 minutes, immediately after part B

For time:

Buy in
Partner A Row 56/70cal

3rnds:
20 Synchro DB snatch alt. 15/22,5kg
10 7,5m synchro viivajuoksu

Cash out:
Pari B row 56/70cal

TC 18min

8 min AMRAP
20 medball clean
20 situps

10 rounds For time

3 power snatches
3 burpees over the bar

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1RM for the day.

B,
Incline Dumbbell Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Close Grip Bench Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Banded Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
Curl Grip Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

F,
For time:
Run, 800 m
40 Goblet Squats, 32/24kg
Farmer Carry, 24/16kg, 400 m
40 Goblet Squats, 32/24kg
Run, 800 m

Wear a 9/6kg lb weight vest if you want an extra challenge!

Goal: Sub 20 min

G,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load

Rest as needed between rounds.