E90s x12:
3-2-1 - 3-2-1 - 3-2-1 - 3-2-1 Clean & Jerk

Clean & jerk anyhow.

Warm Up
2 rounds
2 min cardio machine
10 step back lunges + 10 cossack squats
8-10 pause wall squats
8-10 burpees
then some barbell prep for snatch and start Strenght part

Strenght
Flat foot snatch 3x3 reps @35-50%
Snatch 3x3reps@60-70%
5 sets : 75-90%x1, rest 10-20sec 75-90%x1, rest 10-20sec 75-90%x1 rep
rest 1-2 min bwn sets.
Snatches can be done squat or power snatch, depending of your needs/mobility

Metcon
For time
30-20-10 /24-16-8 cal for women
calories machine
15-10-5 reps
deadlift @40-55/60-80kg
toes to bars / Kipping knee raises
time cap 12 minutes.
Air bike calories 24-16-8/20-13-6

Front squat

5-3-1-10+

0-2 reps in tank / last set 75% of daily 1rm, max reps front squat (15rep max)

Penkki 3x5 (77,5-82,5-87,5%)

Pystypunnerrus 5x10x30%

Vipunostot sivuille 5x8-12

Yhden käden kulmasoutu 3x30 / käsi

Deadlift

3-2-1-2-3

1-3 reps in tank, heavyish

E2MOM x 4-6

10-20s L-sit, remaining time easy pace bike (recovery zone)

45min ajan laadukkaasti

4min Kone
12m Askelkyykky
8 Hyvää huomenta tangolla
8 Sots press niskan takaa tangolla tai kepillä
Submax rento roikunta
Submax käsilläseisonta seinää vasten
6-8 Ulkokierto (olkapäiden)

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

15-20 x BAND FACEPULL & EXTERNAL ROTATION +
10-15 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight

6 x SPIDERMAN LUNGE HOLD & THORACIC ROTATION *alternating - pito ala-asennossa & rintarangan kierrot 1x molemmat puolet

10 x BODY SAW + 10 x /side SIDE elbow PLANK with HIP RAISE & 10sec HOLD

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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Tekniikkaosion voi jättää välistä, niin halutessaan!

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + BACK SQUAT

3+3+3 x
FLOATING HALTING SNATCH DEADLIFT *holding hip position for 2-3 seconds +
SNATCH HIGH PULL from BELOW KNEE *full foot +
SNATCH HIGH PULL from MID-THIGHS *full foot

3+3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + MUSCLE SNATCH

3 x [1+1+1+1+1] x
NINJA SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3 x [1+1+1+2+2] x
NINJA CLEAN + SQUAT JERK + TALL CLEAN + PRESS IN SPLIT JERK *1+1 + REBOUND SPLIT JERK *1+1

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SHOULDER PRESS
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, sp-%, rest btw sets 3min

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SNATCH + OHS
2x2x[1+1]@barbell, 2x2x[1+1]@55-60%, rest btw sets 2min

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CLEAN + POWER JERK
2x2x[1+1]@barbell, 2x2x[1+1]@55-60%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
3x1@90%, rest btw sets +120sec *work 10s + rest +120s

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NO SUPERSETS

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su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

BOX JUMP
3x5, rest btw sets 2min

BACK SQUAT
4x3@up to 75-80%, rest btw sets 2min

CLEAN PULL *full foot
4x1@110% jerk-%, rest btw sets 2min

Snatch: 3x2 (heavy doubles 1+1)

5 x 1 snatch balance + 1 ohs

find moderate/heavyish /not all out