Treeniviikko malliin pientä vaihtelua nyt seuraavaksi, hyväksi havaitut menetelmät pidetään käytössä ja uskotaan omaan tekemiseen sekä kovaan työhön niin tulosta tulee!

Warm-up: Easy swim for 200m
A: Swim 20 x 50 m. Rest 15 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.
Cool-down: Easy swim for 200m

Built up - RPE 8

7 x every 3 min
3 pos. snatch

high hang, knee, start

( to squat )

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Develop control of the bar path through all pulling positions
Build consistent timing and acceleration
RPE 7–8, Challenging, but clean and repeatable
Coach tip:
Keep the bar close throughout the lift
Maintain the same rhythm in every rep

6-6-4-4-3 reps

tempo 32X2 (3s jarru alas, 2s pause pohjassa, X terävästi ylös)

Go every 3:00

6x 4min on / 2 min off:
A: 40 cal row + amrap 8x 75/65 Box jump + 15/ 12 push up
B: 30 cal ski + amrap 10 pull ups + 10 x stoh 35/25 kg

Complete as many reps as possible in 8 minutes of
- 8 dumbbell goblet squats
- 8 handstand push-ups

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Post reps to the comments.

4 x e3min:
4-3-3-2 bench press
8 DDB supinated grip bent over row @moderate

@Bench press 1 set RIR 3-4-, 2-4 set RIR 2

INTERVAL 3 kierr. 40/20sek (12min)
- Heiluri vastuksella
- Kuulan kosketus lankussa
- A.k. taakse + kyykky
- Russian twist

AMRAP 10
- Am. heiluri x 12
- Maljakyykky x 10
- Rive+työntö x 8+8
- Burpee x 6

TABATA 4min
- Heiluri raskaalla (Russian swing)

A: Burpee box jumps x15
B: Bench press 5-3-1+
C: WPU 3set
D: Incline DB bench press 3set
E1: Leg extensions 2set
E2: Back extensions 2set
E3: DB shoulder flys 2set

CLEAN & JERK

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Barbell warmup (10min)

Emom 6min @30-45% (C&J 1RM)
2 Power clean
2 Front squat
2 Push jerk

E2mom 12min @ 50-65%
1 Power clean
1 Hang Squat clean
1 Split Jerk

E2mom 26min @70%->
1 Clean & Jerk