“BUDDY 6”
6 rounds for time with partner
10 strict pull ups
20 back squats 60kg/40kg
30 cal air bike or rower

Kipping hspu
5 x 1-5/ 5 x 1 negative hspu

EMOM 8
1. Wall facing hspu 4-6/ pike hspu 6-11
2. Single leg single unders 15 + 15

EMOM 8
1. Z press alt. 8 + 8
2. DU practise/ crossover singles/ crossover DU 40sec

100 Push Ups (for time)
TC: 6min
(Example: every 15sec make 5 reps = 20reps/min)

———————————————————————

ABS

2 rounds
10 Alt. Oblique Knee Raises (5/5)
30 sec Flutter Kicks
10 Crunches (slow)
-directly
1.30min Elbow Plank

1min Rest

2 rounds
10 Hanging Straight Leg Raises
30 sec Flutter Kicks (crossing)
10 Spread Eagle Sit-Ups
-directly
45 sec Side Plank Rotations Left
45 sec Side Plank Rotations Right

———————————————————

3 Sets
20 Banded Tricep Push Downs
20 Banded Straight Arm Push Downs
20 Banded Face Pulls
-rest as needed between movements-
-no rest between sets-

———————————————————

AMRAP 8

2-4-6-8-10-12-14…..
Chin-Ups
12-14-16-18-20-22…
Box Dips

———————————————————

8 sets of Bench Press
Set 1: 6 @65%
Set 2: 5 @70%
Set 3: 5 @75%
Sets 4-5: 4 @80%
Sets 6-7: 3 @85%
Set 8: 7 @75%
- Rest 2min btw sets.

A) Snatch singles

Build up to a snatch 1RM.

B) Back squat open set

Use 110% of front squat relative 1RM (90% of actual 1rm) and do as many back squats as possible. Then enter the result into Epley’s formula and count your new 1RM back squat.
If you don’t know what your 1RM or relative max is, then use a weight that you feel comfortable on hitting for around 3-8 reps. The closer you get to 10 reps, the less accurate Epley’s formula is so use heavy weights.

Epley’s formula:
(Weight x reps x 0,033333) + weight
= Relative 1RM

Ex.
The lifter does 6 back squats with 87,5kg. Using Epley’s formula we get following:
(87,5 x 6 x 0,033333) + 87,5
= 105kg

The new suggested 1 rep max is 105kg.

Go get some.

A) Snatch primer (10 minutes)

EMOM for 10 minutes: Hang snatch + snatch drop - light weight
- Focus on staying upright and having a tight upper back
- This is a primer. Focus on good movement mechanics.
- Find the weakness/thing you need to work on.

B) Snatch worksets. (20 minutes)

Build up to a heavy set of 3 snatches.
- no tng(touch and go), no letting go. This is a set, not four-back-to-back-singles.
- 2 x same weight before adding more weight.
- Fix the weakness

C) Snatch grip sotts press (10 minutes)

Snatch grip sotts press, 5 sets of 4 - light to moderate.
- Stay upright. Use plates under heels if necessary.
- Tight upper back
- Don’t max out.

D) Squats

Painot lasketaan 90% 1RM arviosta. Esim: Hurja Heikin takakyykyn 1RM arvio on 200kg. Näin ollen painot lasketaan 180kg:sta.
Takakyykyllä ja etukyykyllä on omat painonsa.

Back squat
8@65%
8@70%
6@80%
6@85%

Front squat
5@60%
5@70@
5@75%
5@80%

OR

Sisäänajokyykyt. Jos olet hiljattain tullut mukaan nostamiseen tai sinulla ei ole käryä siitä mikä kyykkytuloksesi voisi olla, niin aloita näillä kyykyillä. 1RM arvio selvitetään 6 viikon jälkeen kun sisäänajokyykyt on ajettu ensin läpi.

5 sets of 4 back squats. Ekassa 3s. stoppi - moderate to heavy weight.

A) Hang snatch doubles

Nousu raskaaseen hang snatch kakkoseen.
- Kaksi kertaa sama paino ennen lisäämistä.

B) Snatch pulls

4 x 3 snatch pulls @ 120% of ”A”
- no tng, no letting go
- Use straps if you have them

C) Squats

Back squat 4 sets of 3 @ 84%
Front squat 3 sets of 3 @ 84%

*Prosentit lasketaan 90% kunkin liikkeen ykkösen arviosta.

TAI

Sisäänajokyykyt

”Uusille” tulokkaille otetaan joulun yli ajettavaksi sisäänajokyykyt, joiden tarkoitus on totuttaa vartalo kyykkäämiseen pystymmässä asenossa. Sarjojen pitäisi tuntua keskiraskailta ja asennon säilyttämiseksi täytyy keskittyä.

Back squat 6 sets of 3 back squats. Ekassa kolmen sekunnin stoppi pohjassa.

A - Snatch

Snatch
4 Rounds
3 sets of 2 @ 77-80%.
Lift every :30s

B - Hang power snatch

L. Hang power snatch 4RM OTD,
Then 3 sets of 3 @-5-15kg

C - Squats

Nousu kolmosilla @92% asti.
(Laske prosentti 90% 1RM arviosta)

Optional:
3-4 Rounds of:
5-10 Glute-hamstring raises (GHR)
10-15 Back extensions
10-15 Hip extensions
*Unbroken sets with 2:00 min rest between sets. Tailor ghr to hamstring curl on rower if needed

A) Clean and jerk
EMOM for 8 minutes of: 2 clean and jerks @ 80%

B) Front squats
Front squat 3 sets of 5 @60% with 3s pause at bottom.

C) Accessory
4 Rounds of
6-8 Shoulder press @ 60%
12 Standing bent over row with DBs
12 barbell sit-ups

D) Box jumps
3-4 x 2-3 high box jumps. Tasajaloilta. Ei vauhtia, ei jännehyppyä.

A) Jerk, 10-12 x 2-3 @ 70-80%. 3s paussi catchissa.
Nosto 2:00 min välein.

B) 6 x 3/6 @ 80%
* Painot lasketaan 90% etukyykyn arviosta.
* Ensin neljä etukyykkyä ja heti perään kahdeksan takakyykkyä.

C) Accessory

3-4 rounds of:
6 Pendlay rows - moderate/heavy
8 DB bent over rows
12 Arnold press
Rest 1-2 minutes between sets.

D) Kneeling box jumps, 3-4 sets of 2-3 jumps.
- boxille tai vauhdittomalla pituudella.