week 1/9

WARM UP + TECHNIQUE 10-15min

---

PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min

---

SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
4[2+2+2]@up to 70% sn-% pal 2min

---

CLEAN + SPLIT JERK *jerk both side
3[2+2]@74% jerk-% pal 2min

---

DEFICIT CLEAN PULL
3x3@+5kg today best jerk, pal 2min

week 3/9
WARM UP + TECHNIQUE 10-15min

---

PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min

---

SNATCH FROM POWER POSITION + SNATCH PUSH PRESS + SNATCH BALANCE
2+2+2@up to 78% sn-% pal 2min

---

CLEAN + SPLIT JERK
2+1@up to 80%, 3[2+1]@85% jerk-% pal 2min

---

DEFICIT CLEAN PULL
3x2@+5kg today best jerk, pal 2min

4 rounds

1. Pike walk x 6
2. Ball overhead throw to wall x 12
3. OHS lunge walk x 8/7/6/5 o/v 4.Hanging Leg Lift x 8
4. Alternating lateral box jumps x 10 (kahden boxin välissä)

For time:
800 m run
20 ground to overhead 40/30 kg
50/40 cal bike
800 m run
50/40 cal bike
20 ground to overhead 40/30 kg
800 m run

week 4/9 recovery week
WARM UP + TECHNIQUE 10-15min

---

PAUSE OHS BALANCE *pause 3sec
3x2-3@barbell with banded & weight, pal 2min

---

SNATCH + SNATCH ABOVE KNEE
5[1+1]@70% sn-%, pal 2min

---

CLEAN FROM POWER POSITION + PUSH PRESS + SPLIT JERK *jerk both side
3[1+2+2]@70% jerk-%, pal 2min

---

DEFICIT SNATCH PULL
3x3@+5kg today best snatch, pal 2min

Every 4 Minutes Until 300/250 Calories:
400 Meter Run
Max Calorie Row

Time Cap: 40 Minutes

Kick up to wall if confident - 10 singles holding for 5-10 seconds against the wall. Ensure you are in hollow position

Continue with headstands from last week if not confident to kick up yet

5 sets of 30 second chin over bar hold underhand grip

EMOM/6
1. 45 secs farmers carry 2x KB’s as heavy as possible
2. 10 DB shoulder press x2 DB’s as heavy as possible

Finisher
50 flutter kicks
40 mountain climbers
30 Russian twists
20 hollow rocks
10 strict knee raises

Weighted chinup 3 RM, then max reps without weight

EILINEN

tai

LEPO + KEHONHUOLTOTUNTI klo 16.00-17.00

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt