front rack reverse lunge alt. 3x10
* -lepo 2-3min
-vakio paino
- lisää painoa edelliseen viikkoon*

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

---

SNATCH

Primer,
Snatch + Snatch balance.
Build up to workset weights

Worksets,
4 x 2 snatches @ 90%.
Rest 2:00 min between sets.

---

CLEAN AND JERK

Primer,
Clean pull + Hang clean + 2 Split jerks.
Build up to workset weights

Worksets:
Hang clean & jerk,
5 x 1 @ 93-95%
Lift every 2:00 min.

---

STRENGTH
Hatch, week 10 day 1

Back squat,
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

---

(OPTIONAL) BONUS

Push press,
4 x 3 @ RPE 8

Pull-ups,
3-4 x Max reps (Use bands if needed. Target rep range 8-12

Core:
3 Rounds of:
20 Knee to elbows
:30s Hollow hold
Rest 1:00 min between rounds.

5 x 1 snatch pull + 1 snatch 65-75%
5 x 2 snatch 75-83%

E5MOM x5:
200-400m run
5 back squat (100 / 70 / 60-70% of 1rm)

Huomioita:
Tanko räkistä, pyri tekemään suunnilleen samalla painolla koko treeni läpi. Jos pari tekee suunnilleen samalla painolla ja samalta korkeudelta voi jakaa tangon ja lepäämään jäävä pari vaihtaa toiselle painot juoksun aikana valmiiksi.

Skaalaus: Juoksun tavoiteaika 1,5-2min, skaalaa matka tähän sopivaksi. Kyykyt saa olla raskaita, mutta tekniika ei saa pettää.

Rasittavuus: RPE8-9.

A)
Waving power snatch
3x EMOM 5 mins
1 Power snatch
Min 1 @70%
Min 2 @75%
Min 3 @80%
Min 4 @85%
Min 5 @90%

Repeat it 3 times and jump back to 70% after each Emom!

B,
3 min ON / 90” OFF x 4 sets
5 bar facing burpee
10 OHS @43/30kg
20 double under

Warm Up (15min)
Band Pull Aparts/Twists/Row etc..
Banded Hip Activation
then
3x40s easy/20s mod/10s fast cardio (20 s rest bwn)

Strenght (20-25min)
2 sets with barbell
5 strict press + 5 push press + 3 push jerks +3 split jerks
rest 30-45s bwn
5+5+5 reps of push press @35-50% of 1rm jerk
3+3+3 reps of push jerks @55-60-65% of 1rm jerk
1+1+1 reps of split jerks @70-75-80% of 1rm jerk
Rest 1-2 min bwn sets

Metcon
4 sets 1 min on / 1 min off
3-4 shuttle run (1 shuttle run is 7.5+7.5m)
max reps of burpee box jump/step overs (50/60cm)
target 6-8 on bbjo on each round

4 sets of :

Snatch Grip Pendlay Row x 6-8
Rest 90s
Shoulder Press: x10/8/6/4. Build to a Heavy 4 over 4 sets
Rest 90s.

AMRAP 10:00 in teams of 2
15 Power Clean @70/47kg
30 kipping pull up
400m row/ 800m bike erg

REST 3 mins

AMRAP 20:00 in teams of 2
30 Deadlifts @100/70kg
45 Ring Rows
600m Row / 1200m Bike Erg /

Smooth effort, DL in 5 or 10s without too much struggle.

Extra:
Jefferson Kang Curl 3 x 3. Rest 60s.

Pystysoutu käsipainoilla 5x20

Penkki 4x4x70%, 3x75%, 3x1x80%

Pystypunnerrus istuen käsipainoilla 4x15
Sotilaspenkki käsipainoilla 4x15
Vipunostot maaten 4x15
-valitse yksi liike (eri liike mitä edellisillä viikoilla)

Kohautukset käsipainoilla 3x20

Ojentajat kumpparilla 3x20-30 / käsi
-yhdellä kädellä

A)
Single Leg Box Jump 1 to 2
6 x 1ea; go EMOM
- Stack plates as a target if regular box height is too high
- Start on one foot, land with both feet on the box

B)
Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
- Use a 10-20kg plate to elevate front foot.