Kaksi kertaa 8 toistoa

Jerks

A) WU E2MOM X3-5:

• 3 Press + 3 Push Press + 3 Split Jerk (empty-light BB)
• 3 High Box Jump

B) E3MOM X3:

• 3 Split Jerk (1.1.1) @70-80%

C) E2MOM X3:

• 2 Split Jerk (1.1) @80-85%

D) EMOM X3:

• 1 Split Jerk @90+%

Back Squat

E3MOM X4:

• 2 Back Squat @days heavy 2

Metcon

12Min AMRAP:

• 12 Cal Row
• 12 C2B
• 8 C&J @50-60kg

Accessories

A) 3x Superset:

• 10 DB Romanian DL
• 15-20 GHD Hip Ext. *Rest 2-3min between

B) 3-4x For Quality:

• 45-75s Spanish Squat Hold *Keskity tässä siihen, että kulma n.90 astetta, ja kokoajan vedät polvia taaksepäin kuminauhaa vastaan.

Syklin toinen viikko. Tää viikko mennään normaali intensiteetillä läpi!

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 30 Band Pull-apart.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

EMOM 12

A ) 12 Push-Ups
B ) 12/9 Calories Bike
C ) 12 Push-Ups
D ) 12/9 Calories Row

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x2@-10%
*target load of max ~85%, bs-%, rest btw sets 3-4min

WARM UP 10min 1-2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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SNATCH
3@barbell, 3@up to 60%, 2×3@65%, sn-%, rest btw sets 2min, example up to 50/55/60%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN
3@barbell, 3@up to 60%, 2×3@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack, split both side 1+1
2@up to 60%, 2× 2@65%, jerk-%, rest btw sets 2min, example up to 50/55/60%

Squat Clean

Build Heavy Double in Squat Clean in 12 minutes

For time

• 15 clean and jerk
• 12 clean and jerk
• 9 clean and jerk

Kipping pull-up / toes to bar technique

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Mobility