Clean and jerk

7 to 10 x 1 @ 70% go EMOM

4 rnds for time
15 wall ball
12 KB swing @ 24/16kg
9 burpee

T.C.: 15' 

B) Bar muscle-up drills

C) 5 rounds for quality
3-5 bar muscle-up
10m handstand walk (or assisted HSW)
60 double under

You go / I go full rounds with partner
(max. 2min / round / hlö)

For time

• 21 deadlifts
• 15 hang power cleans
• 9 front squats

♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat
♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat

5 kierrosta
5 x yhden käden heiluri
5 x high pull
5 x tempaus
5 x thruster
Nämä ensin toisella kädellä putkeen, sitten vaihto toiseen käteen ja samat liikkeet läpi = 1 kierros.
Kierrosten välissä 1 min tauko.

FINISHER 3 kierrosta
10 x timanttipunnerrus
20 x ”puolenavaihto” vatsat

For time

• 18 bench presses
• 1 rope climb to 15 feet
• 15 bench presses
• 2 rope climbs
• 12 bench presses
• 3 rope climbs
• 9 bench presses
• 4 rope climbs
• 6 bench presses
• 5 rope climbs
• 3 bench presses
• 6 rope climbs

8 x AMRAP2

2min rest between amraps

A) 10 power clean @70/50kg remaining time burpee over the bar

B) 18/13 cal row/bike
Remaining time T2B/T2R/knee raises

RPE 4.5

Huom!

Treenin idea on liikkua reippaalla intensiteetillä, mutta tavoitteena ylläpitää vauhti treenin loppuun asti. Remaining time liikkeisiin pitää jäädä vähintään 45s aikaa. Skaalaa PC painoa/soudun kaloreita tarvittaessa.

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Half kneeling bottom-up presses
10 KB hike cleans, alt
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Chest-to-bar prep – 1-2 Rounds
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
3 Supine arch hold (2-sec) snap to a Russian v-up snaps
6 Small scapular rolls for control
6 Small scapular rolls to butterfly pull-up drill
+
Barbell warm-up, 2-3 Rounds
5 Hang muscle cleans
5 Strict presses
5 Hang power cleans
5 Push presses
5 Overhead squats
5 Power clean and jerks
+
Build to workout weight for OHS/CnJ
* Few short sets of TTR and chest-to-bars between weights
+
@ workout weight
200m Row
6 Overhead squats
12 TTR
6 Power clean and jerks
6-8 chest-to-bars pull-ups
200m Row

Syklin toinen viikko, tää vielä painetaan kovaa ja sit vähän aletaan keventään volyymia ja testaileen seuraavan parin viikon aikana muscle uppeja, tempausta ja työntöä.