week 8/9

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, rest 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

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ALVA 😊

SEATED SHOULDER PRESS
1@climb to the maximum of the day, rest 2min

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5/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

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CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 (could do 2 more) reps, rest 2min

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MUSCLE CLEAN from HIP + TALL CLEAN
3[3+3]@barbell, rest 1min

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CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK *split jerk both side 1+1
4-5[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

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video: MUSCLE CLEAN from HIP

video: TALL CLEAN

Every 2'min for 9 Rounds (3x A+B+C) 18'min

Treenaaja - Kuntoilija

A) 12-18 Row cals
B) 6-10 C2B / Pull-ups / Toe Nail Spot Pull-Ups
C) 8 Burpee Box jump overs 24"/20"

week 7/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE SNATCH + TALL SNATCH
2x2[2+2]@barbell, rest 1min

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SNATCH
2x3@barbell, 3@50%, 2@60%, 1@70%, 1@80%, 1@86%, 1@90%, 1+1@88%, 1@94% sn-%, rest 2min

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CLEAN + SPLIT JERK
2[1+2]@barbell, 1+2@50%, 1+2@60%, 1+2@70%, 1+2@80%, 1+1@84%, 1+1@86%, 1+1@84%, 1+1@90% jerk-% rest 2min

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CLEAN PULL *full foot
2x2@+5kg today best jerk, rest 2min

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4/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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OHS + SNATCH DROP
4[3+3]@barbell, rest 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+2]@RPE8 (could do 2 more) reps, rest 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE + SPLIT JERK *split jerk both side 1+1
4-6[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

Rest day - what did you do?

LÄMMITTELY
2 kierrosta
1. Ylivienti vk
2. Olkapään kierrot vk
3. Tasapainoilut --> vaaka + polvennosto & sivukyykky + polvennosto
4. Eteentaivutus - kyykky + käden avaukset
5. Lonkan kierrot + 90/90 lantionnosto ja kurotus

CORE TABATA
8 x 20s./10s.
a) dead bug
b) jalkojen siirto puolelta toiselle

VOIMA
Tehdään liikeparina vuorotellen
4 x 8 goblet squat
4 x 8/käsi gorillasoutu

20 wall balls
12 t2b
8 burpees

WARM-UP

AMRAP x 12 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

5 Double Dumbbell Hang Clean
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Press
10 Double Dumbbell Box Step-Up

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PARTNER WORKOUT

AMRAP x 30 MINUTES

40 Cal Row, Ski, Bike or Assault Runner
20 Double Dumbbell Front Squat
20 Double Dumbbell Shoulder to Overhead
20 Double Dumbbell Box Step-Up

*Partners Split the Work as needed.

OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10/10 Single Leg Glute Bridge-Ups
10 Cat/Cows
5 Bodyweight Jefferson Curls
-Rest as Needed b/t Sets-

Push press
5-5-5-5-5

WARM-UP

AMRAP x 10 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

10 PVC Pass Through
5 Scapular Pull-Up + 5 Kip Swing
5 Dumbbell Push-Up + Single Arm Dumbbell Row in Plank*

*1 Rep = 1 Push-Up + 1 Single Arm Row (L) + 1 Single Arm Row (R)

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BAR MUSCLE-UP SKILL (2/2)

Practice Bar Muscle-Up by following Progression:

1. Kip Swing (Hollow & Arch)
2. Kip Swing & Press Down
3. Hip to Bar
4. BMU Transition
5. Continuous BMU

*Focus on a ”Gymnastic” body through Hollow & Arch Positions.
Continue the Kip Swing followed by a Lat Press Down in the Hollow Position.
Vigorously stop the Legs rising and ”Press” your Heels towards the Ground = Lifting your Torso up.
A quick ”Sit-Up” in the Transition and a strong Dip to finish in a Support Position.

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SKILL CAPACITY WORKOUT

02:00 ON / 02:00 OFF x 3 SETS

25/20 Cal Row, Ski, Bike or Assault Runner (1:15)
Max Rep Bar Muscle-Up or Chest to Bar Pull-Up*

*Pick a challenging enough Variation of the Movement so that you are able to do 5-10 Repetitions through the Workout. A Band or a Box may be used to assist.