Power Clean & Jerk

E2MOM X9

Set 1-3:

• 2 Power Clean And Jerk Form Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC & Jerk Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC & Jerk From Floor (DnG)

Clean Pull

• 3x2 @110% *Rest 2-3min between

Front Squat

• 1x3 @65%
• 1x3 @75%
• 1xMax Reps @85%

*Rest 3min between sets

Accessories

A) 3-4x Superset:

• 10/10 Bulgarian Split Squat (2xDB)
• 45-60s Chinese Plank

B) 3-4x Superset:

• 15-20 Banded GHD Hip Ext.
• 45-60s SB Bearhug Hold

With pair or by yourself AMRAP 40:

50/30cal Row
4 rounds:
10/8 x KB swing
8/6 x Push up

50/30cal Ski
4 rounds:
10/8 x KB DLHP
8/6 x Box jump

45/25cal Bike
4 rounds:
10/8 x KB goblet squat
8/6 x burpee

100/200 x Double unders/Single unders
4 rounds:
10/8 x KB thruster
8/6 x V-ups

3 sets for distance:
In 12 minutes:
50 air squats
40 sit ups
30 push ups
20 ring rows
ski, row, rung or bike for meters rest of the time
rest 3 minutes between sets

Warm Up
3x30 sec easy/20 sec moderate/10s fast air bike (total 3 minutes)
band pulls + banded hip activation
3x3-5 burpee broad jjumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
tempo clean + squat clean + split jerk
3x1+1+2reps @60-75%
squat clean + split jerk
8x1+1@80-85%, go new set every 1.5 min

Strenght
4x 15+15m sledge push/hand over hand pull + hs walk x 10-15 meters (add 1 pirouette if can) or wall walks x 3-5 reps
rest 2-3 min bwn sets

Metcon
4-5 sets
2-3 min emom / 1 min rest
3 power clean
3 thrusters
use about 55-65% of 1rm power clean&jerks

SET A | 4 rounds
6x sumo deadlift
6+6x plank banded reach

SET B | 3 rounds
8x KB cyclist squat
16x DDB death march alt.
8+8x standing banded knee lift

2 x tabata: (20s on / 10s off:)
A)
1. wall squat hold
2. hip thrust hold

B)
1. Ab crunch
2. Leg lift

Pick A or B

A) Cardio Focused

20min AMRAP:

• 250m Row
• 10m DB OH Walking Lunge (R Hand)
• 10 Burpee Over DB
• 10m DB OH Walking Lunge (L Hand)
• 5-10-15-20... etc T2B/Knee Raise/V-Up

B) Strength Focused (Quality First)

20min AMRAP:

• 250m Row
• 15 Heavy KB Swing
• 15 DB Floor Press
• 10/10 Renegade Row

LÄMMITTELY
Muscle clean + Etukyykky,
3 x 5+5

Raaka rive polvelta + vauhtipunnerrus,
3 x 4+4

Rinnalleveto + Työntö,
3 x 3+3

Nosta painoja lämpöjen edetessä.

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RINNALLEVETO + TYÖNTÖ

Rinnalleveto + työntö,
3 x (2+2) @ 76%
5 x (1+1) @ 81%
Nosta 2:00 min välein

ETUKYYKKY

3 x 2 @ 78-82%
3s paussi pohjassa
Nosta 2:00 min välein.

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BONUS
Apuliikkeet,

3-4 Kierrosta
16 Vuorokäsin penkkipunnerrus
8-12 Leuanvetoa /ylätaljaa
8/8 Askelkyykkyä taakse
10-20 Tiukkaa polven nostoa roikunnasta

:30s-60s lepo liikkeiden välissä. Keskiraskaat kuormat.

Warm Up
2-3 min row erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat / 2nd set 20-30 static lunge hold R/L + 10 walking lunges
:10-20 single leg hip bridge hold R/L + 10 hip bridges / 2nd set 20-30s chinese elbow plank + 5 crab bridges
:30-40 front leaning on rings / push up plank + perform push ups x 5-10 reps during plank hold / 2nd set :30-40 quad truped shoulder taps or quadtruped walk forward/backwards

Strenght
Back Squat 10-8-8-8reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
Bench Press 10+8+8+8reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
Deadlift 10-8-8-8 reps@50-55-60-65% of 1rm
rest 2.5-3.5 min bwn sets
kaikissa voimaliikkeissä keskitytään nyt siihen, että liike on hallittua alaspäin ja liikenopeus ylöspäin säilyy hyvänä!

Metcon
3 sets total at 80-85-90% effort
10/8 calories echo bike
10-15 push ups
10-15 american kb swings @16/24kg
30 air squats
10-15 american kb swings @16/24kg
10-15 push ups
10/8 calories echo bike
rest 1:1 bwn sets
time target per set is 4-6 minutes. Eli aloita 80% effortilla ja kiristä joka kierros niin et tulisi about 20-30 sek nopeampi aika.

4 rounds for consistency:
15 dual DB hang power cleans
12 dual DB thrusters
1 min rest
400 m run or 50/40 cal ski/bike/row
15 T2B
2 min rest