1RM clean

A,
2 Power Snatches, pick load (60-65%)

Every 1 min for 10 mins.

B,
3 rounds for quality of:
10 R Single Arm Dumbbell Snatches, 22,5/15kg
10 R Suitcase Lunges, 50/35 lbs
10 R Single Arm Dumbbell Thrusters,
20/17 Bike Erg Calories
10 L Single Arm Dumbbell Snatches,
10 L Suitcase Lunges, 50/35 lbs
10 L Single Arm Dumbbell Thrusters

C,
3 rounds for quality of:
8 L/8 R Eccentric Pigeon Squats
4 Eccentric Pull-ups
Alternating Deadbug, 30 secs

Shoulder Press

10 x 1 @ 85% +

Go Every 2:00

Swim

Warm-Up 50-100m Easy Swim

Main Swim

5 x 250m Swim

Rest 3:00 Between

Cool Down 50-100m Swim

A,
2 Power Clean & Jerks, pick load (60-65%)

Every 1 min for 10 mins.

B,
5 rounds for time of:
10 Strict Toes-to-rings
Farmer Carry, 24/16kg, 100 m
50 Double Unders
goal: sub 12 mins , quality, easy pace

C,
For quality:
Sled Drag, pick load, 400 m

MEDIUM WEEK 3/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

10-15 REPS: WIRST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

10 BEAR CRAWL BIRD DOG *hold 8-10 sec

3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5x WIDE LEGGED FORWARD BEND TWIST POSE

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2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 PRESS to JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
2 PWR JERK into SQUAT JERK *pwr j bottom pos. 3sec pause then sj
2 GMS SPLIT JERK DROP

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

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BLOCKS POWER SNATCH + OHS *bb high above knee
3+3@60%, 3+3@65%, 2[3+3]@70% sn-% pal 2min

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CLEAN + JERK
2+1@75%, 2+1@80%, 1+1@83%, 2+1@75%, 2+1@80%, 1+1@83% jerk-% pal 2min

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RDL *cl grip
3x3@70-80% jerk-% pal 2-3min

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BACK SQUAT JUMP
3x5@up to ~25% bs-% pal 2min

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PM VARKAUS su 29.1.2023

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SNATCH
2x3@50%, 3@60%, 3@66%, 3@71%, 3@76%, 2@81%, 2@86%, 1@91%, 1@93%, (1@96%) pal 2min ( * )- jos kuleksii

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CLEAN + JERK
2[2+2]@50%, 2+2@58%, 2+2@66%, 2+2@71%, 1+2@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min ( * )- jos kuleksii

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SNATCH HIGH PULL
3@81%, 2x3@91%, 3x3@101%, 1-2x3@106% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15 ROMAN CHAIR SIT UP
10@weight REAR DELT FLY
10@weight BACK RAISE

5 rounds for time:
• 9 Box Jumps 30/24”
• 9 Deadlifts 225/155#
Goal: 6 min.

4-3-2-1 reps, add weight for every set

5 rfq
5 chin up
10 push up
10 alt shdb snatch 22,5kg

1 Rm maksimi paino