Power Clean

A) E3MOM X3-4 (WU)

• 3 Clean Pull + 3 High Hang PC + 3 Straight Leg Box Jump (Build Up)

B) E90SEC X6-9:

• 3 TnG PC *Build to Days Heavy

C) Clean Pull 4x2 @110-120%
*Rest 2-3min between

Jerk

A) 4x5 Split Chaos Press (Link)
*Laita mielummin kahvakuulat kumppareiden päätyihin. Videolla platet, mutta ne saattanee osuu maahan.

B1) E3MOM X3:
- 3 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B2) E2MOM X3:
- 2 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B3) EMOM X3-5:
- 1 Split Jerk (Ei pause)
*saa kokeilla raskastakin, jos fiilis on
*Tee blockeilta jos mahollista. Kolmoset ja kakkoset drop and go.

METCON

For Time:
30-25-20-15-10

• Cal Row
• T2B

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10× KB/DB SINGLE LEG ABDUCTED RDL

10+10+10× SUPINATED BENT OVER ROW + BAND PULL APART + BAND FACE PULL

10×/side + 10+10× SEATED W-WALL SLIDE + ARNOLD PRESS + DB/BARBELL UPRIGHT ROW

10×/side + 10× RUSSIAN TWIST with PRESS + DIP *triceps / BENCH DIP

10× HANGING LEG / KNEE RAISES

30 sec/side SIDE PLANK with WEIGHT *kuorma lantion päälle

10× NORDIC HAMSTRING CURL *polvillaan lattialla lukitse nilkan kohdalta jalat esim. räkin/tankon alle - kallistu kohti lattiaa jarruttaen reisillä, ota käsillä vastaan ja avusta ylösnousu punnertaen käsillä.
Huom! jos teet liikkeen nilkat koukussa, niin avustajana mukana pinnalliset pohjelihakset. Jos nilkat suorana, ainoastaan takareisi työskentelee

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video: KB/DB SINGLE LEG ABDUCTED RDL

video: SUPINATED BENT OVER ROW 0:54

video: BAND PULL APART

video: BAND FACE PULL

video: SEATED W-WALL SLIDE

video: ARNOLD PRESS 1:58

video: UPRIGHT ROW - videolla tanko versio

video: RUSSIAN TWIST with PRESS

video: DIPS *tricpes

video: BENCH DIPS

video: HANGING LEG RAISES

video: HANGING KNEE RAISES

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KEHONHUOLTOA!

A)
Paused muscle clean + paused dip push press
5x 2+2
-2” pause above knee + in dip position

B)
Power clean and split jerk
8 x 1+ 2

MOBILITY

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AMRAP10
8-9-10-11-12-13...etc

Shuttle Run
5 push-ups
8 air squats

2× 1+1+1@barbell, 1+1+1@up to 66-71%, jerk-%, rest btw sets 2min

AF WEEK 14, Day 3

WEIGHTLIFTING:
E90-120sec: C&J

A1) Clean & Jerk: 5 x 2 @ 65–70% Drop and Go reps.

A2) Jerk (from rack): 4 x 3 @ 65–70%

Target: Groove dip/drive and achieve perfect lockout every rep. Cleans are squat cleans.

Loading Rules:
1) Missed jerk = reduce weight
2) If clean is easy but jerk fails, weight is still too heavy
3) Do not chase missed lifts more than once
4) Maintain consistent technique across all sets

Gymnastics

Warm up

2 rounds of

12 KB swings
10 alt. KB power clean+ front squat
5+5 KB thrusters
10 Active to passive
10 hollow rocks
10 ring rows

Gymnastics for quality
Butterfly C2B & pull-up technique
Advanced: Bar muscle up.

Supplementary movements:
Cartwheel

Partner AMRAP 7
3 T2B
2 pull-ups
1 Up & over

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.
If all movements are easy, try to preform all movements in a row.

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

10×/side + 10×/side + 10×/side CHAINSAW ROW + DB TATE PRESS + HALF KNEELING LANDMINE PRESS

10×/side + 10× SINGLE ARM Z-PRESS with SLOW ECCENTRIC + TRICEPS PUSH UPS *z-press - start lifting from a dead point, sit on the floor *triceps - elbows relatively close to the sides

10+10×/side SEAL ROW + DB OVERHEAD TRICEPS EXTENSION

10×/side DB/KB SIDE BEND

10× JEFFERSON CURL *barbell/db - pysäytä liike nilkan korkeudelle

30 sec PLANK with WEIGHT *kuorma alaselän päälle

10×/side ONE LEG BANDED HAMSTRING CURL *päinmakuulla lattialla kuminauha nilkassa koukista jalkaa lähelle pakaraa - vältä liikkeen aikana lantion nousua

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video: CHAINSAW ROW

video: DB TATE PRESS

video: HALF KNEELING LANDMINE PRESS

video: SINGLE ARM Z-PRESS with SLOW ECCENTRIC

video: TRICEPS PUSH UP

video: SEAL ROW

video: DB OVERHEAD TRICEPS EXTENSION

video: KB SIDE BEND

video: JEFFERSON CURL

video: ONE LEG BANDED HAMSTRING CURL

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KEHONHUOLTOA!

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
8 Handstand shoulder shrugs
+
Drills – 2 rounds of
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
2-3 Handstand pivots
2 Rope climb pull-up from floor
Practice your footlock (“1st bite”) on the rope
+
Barbell prep, 1-2 rounds @ empty barbell
5 Hang muscle snatches
5 Front squats
5 Hang power snatches
5 Push presses
5 Power snatches
5 Thrusters
+
Build to workout weight for power snatch/thruster
* Few reps of the other movements between sets as you build up
+
@ workout weight
10/7 (cal) BikeErg
2 Power snatches
25’/7.62m Handstand walk
3 Thrusters
1 Rope climb

LÄMMITTELY
Kiertoharkka - 2 x 35s./20s.
1. Hiihto
2. Seinäkyykky
3. Seinäistunta + pohkeille nousu
4. Pystypunnerrus vk
5. Uimari seisten
6. Lisko oik.
7. Lisko vas.

EMOM 12
5x leuanveto / 10x rengassoutu
10x askelkyykkykävely
10x vauhtipunnerrus kp
30s. hiihto ergo

2 min lepo

EMOM 12
30s. soutu ergo
10x goblet squat
20x lankussa jalan täpäytykset
10x tempaus lp