Tee 1-2 lähestymissarjaa.
Lepo sarjojen välissä 60s.

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s Row
20 Cossack squats
20 Banded pull aparts
20 Banded tricep overhead extensions
5 Hang muscle snatch
5 Behind the neck tricep extensions
5 Overhead squats

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SNATCH

Build up to max weight for the day in a complex of:
Snatch pull + Power snatch. Stop once you can’t do power snatches anymore.

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STRENGTH

Build up to 3 rep max back squat for the day.

Alternatively you can do one open set @ 92,5%.
Open set: max reps @ 92,5%.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 6/6 (easy)

1-Arm deficit kettlebell deadlifts,
3-4 x 6/6 (easy)

Snatch grip bent over row,
3-4 x 8 (easy)

Lu-raises,
3-4 x 8 (easy)

In a 5min Window
50 Wall Balls
25 Toes-to-bar
+
Max Calories in the remaining time

Rest 3min

In a 5min Window
40/30 Calories
+
AMRAP in the remaining time of
5 Thrusters 50/35kg
5 Burpee over bar

MODERATE-MAXIMAL WEEK 8/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6 TEASER & 6+6 CRISS CROSS
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD

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video: DOWNWARD DOG with TOE TOUCH both side

video: THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: TEASER

video: CRISS CROSS

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2x2@50%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3 and hold the lockout and split position for 2 seconds btw reps
2[2+2+3]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50%, 2[1+1]@60%, rest btw sets 2min

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BACK SQUAT
1-2@up to 93-98%, rest btw sets 2min

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RDL - NO SHOES! *cl grip - jalkaterät suoraan eteenpäin
2x2@80-85% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10+10 REVERSE CRUNCH + STRAIGHT LEGS ABDOMINAL CRUNCHES
8-10 DB UPRIGHT ROW
80-100 HUNDREDS

Rest as needed

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video: REVERSE CRUNCH

video: STRAIGHT LEGS ABDOMINAL CRUNCHES

video: DB UPRIGHT ROW

video: HUNDREDS

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
15-20 Air squats
15-20 Banded pull aparts
15-20 Banded overhead tricep extensions
5 Muscle snatches
5 Snatch grip shoulder press behind the neck
5 Overhead squats
:20s L-sit hang from pull-up bar

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SNATCH

Every minute on the minute for 16:00 minutes of:
3 Snatches @ 74-76%
2 Snatches @ 76-78%
1 Snatch @ 78-80%

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 70% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 8/8 (hard)

1-Arm deficit kettlebell deadlifts,
3-4 x 8/8 (hard)

Snatch grip bent over row,
3-4 x 8 (hard)

Lu-raises,
3-4 x 12 (moderate)

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CONDITIONING

As many reps as possible in 3:00 minutes of:

15/12 Calories Echo bike
12 Overhead squats, 60/40kg
9 Burpee pull-ups

Rest 2:00 min.

As many reps as possible in 3:00 minutes of:

12/9 Calories Echo bike
9 Overhead squats, 60/40kg
7 Burpee pull-ups

Rest 2:00 min.

As many reps as possible in 3:00 minutes of:

9/7 Calories Echo bike
7 Overhead squats, 60/40kg
5 Burpee pull-ups

Kevennä tällä viikolla harjoittelussa kuormissa ja intensiteetissä jos olet huhkinut viime viikot! Jos et, voit ottaa kovempaa.

Warm Up
2 rounds
1.5 min cardio
20 reverse lunges
10 burpees
:40 Plank Hold

Strenght (tarvittaessa puolet porukasta aloittaa kelkantyönnöllä ja puolet penkkip,15/15min)
Sledge push 3-4x20m @moderate weights
rest 1.5-2.5 min
Military Bench Press 4x4reps @moderate weight
rest 1.5-2.5 min

Metcon
10 min @easy/moderate pace
5 c2b / pull ups / strict pull ups (band)
10 push ups
15 air squats

AMRAP 8

9 Box Jumps 24"/20"
6 Hang Dumbbell Snatch 22,5/15kg
3 Strict HSPU

3 SETS
5 Hang Muscle Snatch
7/7 Barbell Split Stance RDLs
-Rest As Needed b/t Sets-
Keep weight Light for all 3 sets.
RPE 5

MODERATE-HEAVY-MAXIMAL WEEK 7/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
6+6 LEG PULL FRONT & 6+6 CHILD POSE with TWIST modifications
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: LEG PULL FRONT

video: CHILD POSE with TWIST modifications

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2@50%, 1@up to 74%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + JERK DRIVE + SPLIT JERK *both side 1+1
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3x[1+1]@100%-100+%, rest btw sets 2min

HUOM! Jatka progressio loppuun "vanhalla" peeärrällä - uudet otetaan käyttöön seuravaan jaksoon.

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FRONT SQUAT+ JERK DRIVE
*jerk drive: Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
3+1-3@up to 85%, rest btw sets 2min

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CLEAN PULL *full foot
2x1@115-120% jerk-%, rest btw sets 2min

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video: JERK DRIVE

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
8+8 1-arm bulgarian split squat with twist
20 Deadbugs

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CLEAN AND JERK

3 Rounds of:
(1+1+1) @ 86-88%
(1+1+1) @ 88-90%
(1+1+1) @ 90-92%
Rest 1:00-2:00 minutes between sets

(1+1+1) = 1 Clean + 1 Front squat + 1 Jerk. Percentage is based on 1 rep max clean and jerk.

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 95% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) ACCESSORY

Back rack weighted box step-ups,
3-4 x 8/8 (hard)

Weighted hip extensions,
3-4 x 12 (hard)

Pendlay row,
3-4 x 10 (hard)

Weighted sit-ups,
3-4 x 12 (hard)

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CONDITIONING

As many reps as possible in 10:00 minutes of:
20/15 Calories row
16 Back rack lunge steps, alternating legs. 30/20kg