Max ub tng clean & jerk @70%

A: Burpees 8x3
B: Seated hamstring curls 3set
C: Leg press 3x5
D: Bench Press 3x3
E: SA DB rows 2set
F: Biceps curls 3set

For time

21-15-9
400m run
Box jumps

Week 2/16: Inverted Juggernaut Method
Bench Press
• 1 set of 5 reps at 55% T1RM
• 1 set of 5 reps at 62.5% T1RM
• 7 sets of 3 reps at 67.5% T1RM
• 1 set of 3+ reps at 67.5% T1RM
T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. 3+ means to perform more than 3 reps but not to failure; stop 1-2 reps before failure. Rest 90 seconds between sets.

Clean & Jerk from the blocks

4x 2 clean + 1 jerk @80%

Every 3min

6 sets of:
1 clean pull + 1 power clean from mid thigh + 1 power clean from above the knee + 1 power clean from below the knee @70-75% 1RM power clean

Valmistava jakso-1
Jalat vaelluskuntoon

e2:30 x 5
7-6-5-4-4 bench press

e1:30 x 9
1) 8-10 hauis taljasssa
2) 8-10 ojentajat taljassa
3) 5 leuanveto

Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Weighted Pull-ups
In the first 90 sec perform 3 bench presses and 3 pull-ups. Rest in remaining time. Repeat for next 90 sec. Then perform 2 bench presses and 2 pull-ups. Rest. Repeat. Then perform 1 bench press and 1 pull-ups. Rest. Repeat. Increase weight after each round. Recommended percentages: 65-70-85-80-95-90% of 1RM

3-5 Rounds @ increasing weight

12 Hang power snatches
12 Overhead squats
12 Power clean and jerks
12 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing).

• All sets must be done unbroken. ** Rest as needed between movements. *** Start @ 42.5/30kg, 35/25kg