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

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SNATCH
2×3@barbell, 3@60%, 2@70%, 1@80%, 2@70%, 1@80%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@60%, 1×2× 1+1@70%, 1+1@80%, 1×2× 1+1@70%, 1+1@80%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@75-80%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE9-10, 0-1 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

Jerk

𝐚. 𝐓𝐄𝐒𝐓:
- Build to a days max in Split Jerk (15-20min)

𝐛. Every 90 sec x 3 sets 1 Split Jerk @90% of days 1RM

𝐜. Every 90 sec x 3 sets 2 Split jerks @80% of

𝐝. Every 90 sec x 3 sets 3 Split jerks @70%

Push & Pull

4 Sets Of:

• 8-12 Horizontal Ring Row -Rest 90 sec-
• 8-12 Strict/Kipping Ring Dip (alota strict ja siirry kippiin ku tarvis) -Rest 90 sec-

Metcon

For time:

• 80-60-40-20 DU
• 40-30-20-10 GHD
• 4-3-2-1 Power cleans (75% of 1RM Power clean)

Accessories
(Optional)

A) 3-4x For Quality:

• 10-15 DB Bench Press
• 1 Set Of Banded Pull Up

*Rest 90s between movements and 2-3min between rds.

B) 3-4x For Quality:

• 10-12 Ring Face Pull
• 10 KB Straddle Press

*tc 20min, SQUAT CLEAN

3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

EMOM 16 or 20 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Intent. We are progressing from last week by removing the rest minute. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

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

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SNATCH
2×3@barbell, 1@up to 60%, 3@65%, 2@75%, 1@85%, 2@75%, 1@85%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1+1@up to 60%, 1×3× 1+1@65%, 1×2× 1+1@75%, 1+1@85%,
1×2× 1+1@75%, 1+1@85%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3× 3+3 reps/leg@80-85%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE9-10, 0-1 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: reverse to forward lunge

Warm-up, 30/30 sec x 4:
1) Ring row
2) Push-up

Core 2:00 / 2:00 x 4:
Plank

Every 3 mins x 5: (prosentit kolmen toiston maksimista)
7 (65%), 7 (75%), 7-7-7 (82%) bench press

Every 2 mins x 5:
6 pull-up

Every 2 mins x 6:
1) 8-10 toes-to-bar
2) 2-3 bar muscle-up
3) 8-10 kipping pull-up

2-3sets:

4+4 turkish get up
40-60s D-ball hold

AF WEEK 5, Day 1

CONDITIONING/ACTIVE RECOVERY:

E150sec for 3 rounds:
1) 30-60sec Hang + Row
2) 10+10 single leg KB Switch + Echo
3) 10 KB Halo + Ski
4) 5-10 Cossack Squat + Bike

Overall RPE 2-3
This one is to mobilize you and make you feel fresh. Use
light/moderate loading and move well. Use the machines you
have.

hollow body pos. pallof press 4x5/5

deadlift 3x2 @ rpe 8

LÄMMITTELY
15min
200m soutu / hiihto
10 x askelkyykkykävely
10 x marssi LP kanssa
10 + 10 x askellus sivulle mini vk
5 x mittarimato paikallaan
5 + 5 x lisko kierrolla

VOIMA
3 x 8 boksikyykky tangolla

KÄSILLÄSEISONTA
• Käsilläseisonta harjoitteet seinällä/boksilla
• Core harjoitteet
1. polviseisonnassa vk lantion ojennus + lp suorille käsille ylös
2. Hollow hold (+kaari)
3. Päinmakuulla kuppi
• Lavanhallinta/vahvistus
1. Lapapunnerrus / lapatyöntö
2. Tankopito suorilla käsillä