WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN + SPLIT JERK split jerk both side 1+1
2+2+2@barbell, 2+2+2@up to 81-84%%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
3@work up to 3RM, rest btw sets 2-3min *varmistajat sivuilla

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video: CLEAN PULL to HIP

2x2x[1+1]@barbell, 1x2x[1+2]@50%, 2x1x[1+2]@60%, 2x1x[1+2]@70%, 2x1x[1+2]@@75%, 2x1x[1+2]@80%, rest btw sets 2min

KAIKKI LIIKKEET OHJELMOITU MAANANTAILLE. TEE NE MITEN ITSELLE SOPII PARHAITEN!!

Hyvät yleislämmöt (keppijumppaa, ergoilua, kumpparia, rullailua/jumipalloa…)

Kyykky/veto, aktiiviset venyttelyt:
-lonkankoukistajat
-taka+etureidet
-pohkeet
-🍑
-nivuset
-alaselkä

Penkki, aktiiviset venyttelyt:
-rinta
-lonkankoukistajat
-alaselkä
-ojentajat

Noususarjat kohti maksimeita:
-40-50% asti ”vitosia”
-60-70% asti ”kolmosia”
-tästä eteenpäin ”ykkösiä”
-mieti etukäteen tavoiteraudat ja miten etenet niitä kohti

Alternate A1 / A2

A1. Strict press, Rest 1:00 before A2
Build to heavy 6 (H6) (77-82%)
+
2 x 6 @ 90%H6
1 x AMAP @ 85%H6

A2. Meadows row – 3 x 8-12/side @ RPE 8 (2 RIR), Rest 2:00 before A1

Notes (A1).
– Build to a heavy 6 (H6) @ around 77-82%1RM.
– Once you’ve hit the H6 set, you have 3 back-off sets. 2 sets of 6 reps @ 90%H6, and one set of AMAP @ 85%H6.
– AMAP = As many as possible. Challenge yourself and see how many you can get
Notes (A2).
– Setup: Use a landmine or barbell anchored at one end, standing sideways to the bar.
– Grip: Hold the sleeve of the barbell with one hand, using an overhand or neutral grip.
– Position: Hinge at the hips, keep your torso near-parallel to the floor, and maintain a neutral spine.
– Movement: Row the bar toward your torso, driving the elbow back while keeping it close to your body.
– Range of motion: Lower the bar until you feel a deep stretch in the lat before pulling again (deeper than in demo video).
– Tips: You can use straps so grip doesn’t become a limiter

Yoke carry

4 to 6 x 10m @ see notes, go every 2:00

– Start @ weight you could carry for 20m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

2 Rounds
30 Speed rope skips
8 Hand-release push-ups
5 Back support slide throughs
5 Russian dips
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
+
Build to workout weight for power snatch and front squat
* Few short sets of other movements between sets
+
@ workout weight
100m Run
2 Ring muscle-ups
3 Power snatches
4 Bar-facing burpees
100m Row
20 Double-unders
3 Wall-facing HSPU
4 Front squats

Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC 40min

Boots and utes

400m run holding 30 lb ammo can

Stations work out
1:30 on each, run to next

log situps
ammo can lunges
situps
squat jumps
sledgehammer swings
squad pushups
plank spiderman moves
Mary Catherines
log pushups

400m run holding ammo can/log run back

Snatch complex

Find heavy weight of
1 squat snatch + 1 OHS

3 Rounds

1:00 Backwards sled drag
10-15/side Poliquin step
15-20 Calf raises
15-20 Tibialis raises