Rest 2' between each set

3 kierrosta

6 rengassoutua
6 goblet kyykkyä
6 burpeeta

Muscleup-progressioita renkailla

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B.
Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 1 rep
(set the blocks at knee height)

Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.

C.
Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
*Bamboo Bar Overhead Static Hold x 60 seconds
(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed

snacth + clean & jerk technique:

3 x 1 hip snatch + 1 hang snatch, 65-75%
3 x 1 hang snatch + 1 snatch, 65-75 %

3 x 2 clean + 2 jerk (65-75 %)

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

C.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single

Lämmittely leikkiä ja mobility

Tehdään erilaisia kyykkyjä

10min amrap
6x kk mave
4× leukaa
1× seinäkävely

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