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

Dual DB Floor Press ( Bench Style )

5 x 5 x 2:30

Tabata

Push-Ups

Clean and jerk

3 Waves, go every 1:00-1:30
3 x 2+1 @ 65-70-75%
3 x 2+1 @ 67.5-72.5-77.5%
3 x 2+1 @ 70-75-77.5%

– Rest 2:00 between waves –

– 3 progressively heavier waves of 2 cleans + 1 jerk.
– You don’t need to follow the % strictly (but aim to stay within a few %).
– Drop the bar between each rep, reset and go

Split jerk

5 x 2 @72.5-80% go every 2:00

– Perform each set in @ 72.5%-80 1RM split jerk range

Sled push – 4 x 20m @ heavy, go every 2:00

Alternate B1/B2

B1. Strict dip – 3-4 x 6-8 @ RPE 8 (2 RIR on all sets), rest 1:00 before B2

B2. Pendlay row – 3 to 4 x 8-10 @ RPE 8 (2 RIR on all sets), rest 2:00 before B1

3 sets

40m Dual DB/KB overhead carry
0:40-1:00 Sorenson hold

– Rest as needed between sets –

Sit lähtee proget pyöriin, nyt erilaisia viikko kokonaisuuksia ja tää tulee pyörimään unbroken kisoihin asti. Sen jälkeen luvassa uus pätkä jossa taas hetken aikaa pohjien tekoa ja valmistautumista terwa throwdowniin. Ja huomioina, ei tarvitse olla menossa kisaamaan, treenataan eniten itteä varten ja piikataan omaa kondista mahdollisimman teräväksi aina aika-ajoin. Myöskään mulla ei oo nyt kisoja tässä vielä kiikarissa mut silti magee myös vetää teidän mukana meneen!
HUOM. Ota ohjelmaa omia accessory harjoituksia mitä tunnet tarvitsevasi!

FITNESS MADNESS (Partner workout)
For time
800m Run (Switch every 100m)
3 Rounds
12 Sync alt. DB snatch@15/10 kg
8/8 Sync single arm DB thruster
4 Wall walk (You go, I go)

600m Run (Switch every 100m)
2 Rounds
12 Sync alt. DB snatch@15/10 kg
8/8 Sync single arm DB thruster
4 Wall walk (You go, I go)

400m Run
1 Round
12 Sync alt. DB snatch@15/10 kg
8/8 Sync single arm DB thruster
4 Wall walk (You go, I go)

Rx+:22,5/15 kg
Time cap: 25:00

CORE
Partner medball russian twist with toss
3x10