WARM UP 10min 1-2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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SNATCH
3@barbell, 3@up to 60%, 2×3@65%, sn-%, rest btw sets 2min, example up to 50/55/60%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN
3@barbell, 3@up to 60%, 2×3@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack, split both side 1+1
2@up to 60%, 2× 2@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

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

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PAUSE BACK SQUAT *3-5sec pause in the bottom
3@barbell, 3@40%, bs-%, rest btw sets 2min

BACK SQUAT
5@50%, 3@60%, 2@70%, 1@80% - 100+% - find your 1RM of the day! rest btw sets 2-3min - varmistajat sivuilla

*takakyykyn jälkeen jatka ohjelmaa niin pitkälle kuin ennätät

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SNATCH
1-2×3@barbell, 1@50% - 60% - 70% - 60% - 70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split both side in double sets
1-2×2× 1+1@barbell, 1+1@50% - 60% - 70% - 60% - 70%, jerk-%, rest btw sets 2min

Deload-viikko

Warm-up:

2:00 ergo

2 rounds:
10 spiderman stretches
10 banded good mornings
5 banded kang squats

2 rounds:
5 inchworm + push-ups
10 banded strict press
10 banded pull-aparts

1 round:
10 empty barbell back squats
10 empty barbell strict presses

Takakyykky: 3x5 @60-70% (every 2:00)

Pystypunnerrus: 3x5 @60-70% (every 2:00)

Every 2:30x4
12 DB floor press
12 DB front-rack box step-ups

Every 2:30x4
12 KB gorilla-rows
12 pass-the-plate (2,5kg/5kg/10kg plate)

Emom 4:
10 KB goblet squats
10 push-ups

JERK Technique
With PVC and barbell
- Strict Press
- Dipp & drive
- Push press
- Push jerk
- Split jerk

Clean complex
10 min for quality:
2 push jerk + 1 jerk

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time

5 Rounds

40 Double-unders
4 Power snatches @ 61/43kg (135/95lbs)
4 Wall walks

– Rest 1:00 –

5 Rounds

8 KB Clean and jerks @ 2 x 24/16kg (53/35lbs)
8 Chest-to-bar pull-ups
8 Burpee box jump overs, 24/20”

– Rest 1:00 –

5 Rounds

12 (cal) BikeErg
6 DB Devils presses @ 2 x 22.5/15kg (50/35lbs)
12 Wall balls @ 9/6kg

Target time. < 28:00 (including rests) Time cap 33:00

Overview. Three workout mash-up. You get 1:00 to recover between the parts (big exhales, breathing with hands on knees for 1st 0:15, then flush your mouth with some carbs and get ready for the next piece). If you can keep a steady pace and keep moving, you’ll get a good time.
Pacing. As this is a longer workout, your main focus is on staying consistent from round to round on each piece. If you can keep all movements unbroken (aside from power snatches as quick singles) and pace using the transitions as your breaks. Keep an eye on your breathing/HR so you don’t push yourself too hard too soon. Save some kick for the final part

1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
8 Scapular pull-ups
8 Handstand shoulder shrugs
8 Kang squats
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
@ workout weight
10 (cal) BikeErg
2 Bar muscle ups
4 Handstand push-ups
6 Wall balls
10 (cal) BikeErg

Week 2: Strength + Intervals

1) STRENGTH
4 Rounds For Quality:

• 20m Heavy Sled Push / 20m DB Lunge
• 30m/30m Heavy KB Suitcase Carry

INTERVALS
9x 2Min On/1Min Off:

1) 1min Erg + Max Distance: KB Fr. Carry
2) 1min Erg + Max Reps: Burpee Broad Jump
3) 1min Erg + Max Reps: Wall Ball

For time

• 4 kettlebell snatches, right arm
• 4 kettlebell snatches, left arm
• 12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball