4x8 Double Kettlebell Clean and Jerk

• As heavy as possible

4 sets:
4min ON / 4min OFF:
Machine of choice (Row, Ski, AB)
This is a VO2Max workout. It's ment to be GASSY! So go hard (max sustainable pace) and work for it!!!
Score: Calories

AMRAP30

60 kb swing @24/16kg
15 burpee broad jump
60 sit up
15 burpee broad jump
60 alt. goblet front step lunge @24/16kg
15 burpee broad jump

Rpe 4 Treenin idea on löytää tasainen tahti mitä pystyt ylläpitämään.

MODERATE WEEK 2/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. PLATE GTOH
2. BIRD DOG to DOWNDOG with TOE TAPS
3. SCISSOR KICKS
4. MOUNTAIN CLIMBER TO COSSACK SQUAT
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: PLATE GTOH

BIRD DOG to DOWNDOG with TOE TAPS tee bird dog liike yhdelle puolen ja heti tämän jälkeen downw.dog kädellä ristikkäisen jalan varvas kosketuksella, toista toiselle puolen - liikkeet yhdistetty, videot erillään

video: BIRD DOG

video: DOWNDOG with TOE TAPS

video: SCISSOR KICKS

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH + OHS *tall=seiso suorana, lähtöasento tasajalalta
1-2× 3+3+3@barbell, rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + OHS
1-2× 3+3+3@barbell, rest btw sets 2min

SNATCH HIGH PULL + MUSCLE SNATCH + OHS
1-2× 3+3+3@barbell, 2× 1+1+1@add 3-5% of last week weight, rest btw sets 2min

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PAUSE POWER SNATCH + POWER SNATCH
*1-3sec pause at the knee
*both lift 1-2 sec pause in the power receiving position
2×2× 1+1@barbell, 3× 1+1@60-70%, sn-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×5@70%, 5+ reps@70% 2-3 reps left for final set, rest btw sets 2-3min

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BULGARIAN SPLIT SQUAT + BENT OVER ROW
4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

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videolla: kaikki kolme ensimmäistä kohtaa: TALL MUSCLE SNATCH + ...

video: SNATCH PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: MUSCLE SNATCH

video: PAUSE POWER SNATCH 0:15

video: PAUSE In The POWER RECEIVING POSITION

video: BULGARIAN SPLIT SQUAT

video: BENT OVER ROW

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× WEIGHTED TWISTING SIT UPS *kuorma niskassa, jalat telakoituna

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video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: WEIGHTED TWISTING SIT UPS

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KEHONHUOLTOA!

EMOM 36

1 minute : 4 + 4 Single ARM Devils Press 22,5/15kg
2 minute : AMRAP Du’S Or Singles
3 minute : 10 Strict pull-ups
4 minute : Calories Bike Erg 15/11
5 minute : 20 Sit-Ups
6 minute : Calories Row 15/11

MODERATE WEEK 2/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. PLATE KANG SQUAT
2. PLATE BRIDGE PRESS & PULLOVERS
3. BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
4. PRONE SNOW ANGELS
5. BEAR CRAWL HOLD with SHOULDER TAP

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video: PLATE KANG SQUAT

PLATE BRIDGE PRESS & PULLOVERS selinmakuulla lantion nosto pidolla, levypainon punnerrus rinnalta ja pullover yhdistelmä

video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/

video: PRONE SNOW ANGELS

BEAR CRAWL HOLD with SHOULDER TAP nelinkontin polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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snatch, Clean & jerk training : you can make your own barbell technique

---

DRILL:

TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT *tall=seiso suorana, lähtöasento tasajalalta
1-2× 3+3+3@barbell, rest btw sets 2min

CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + FRONT SQUAT
1-2× 3+3+3@barbell, rest btw sets 2min

CLEAN HIGH PULL + MUSCLE CLEAN + FRONT SQUAT
1-2× 3+3@barbell, 2× 1+1+1@add 3-5% of last week weight, rest btw sets 2min

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PAUSE POWER CLEAN + POWER CLEAN + POWER JERK
*1-3sec pause at the knee
*both lift 1-2 sec pause in the power receiving position
2×2× 1+1+2@barbell, 3× 1+1+1@60-70%, jerk-%, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@50%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×5@70%, 5+ reps@70% 2-3 reps left for final set, sp-%, rest btw sets 2-3min

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BENCH PRESS + PUSH JERK IN SNATCH
4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

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video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: MUSCLE CLEAN

video: PAUSE POWER CLEAN *at the knee 0:16

video: PAUSE In The POWER RECEIVING POSITION

video: ECCENTRIC SHOULDER PRESS

video: PUSH JERK IN SNATCH

video: SNATCH PUSH JERK

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

15×/step side KB/DB WALKING LUNGE

10× + 10× REAR DELT ROW & FLY + SEATED CABLE ROW

10× + 30sec/side BACK EXTENSION + SIDE PLANK with weight

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video: REAR DELT ROW & FLY 3:44

video: SEATED CABLE ROW 0:15

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KEHONHUOLTOA!

“Dumbell Fran”

21-15-9 For time:
- DB Thrusters @ 45lb (each hand)
- Pull Ups (Kipping, strict, whatever suits you)

Build Up To:
1 Hang Clean & Jerk @80-85% 1RM Clean & Jerk
- Rest as needed btw sets

Rest day

3 sets:
2 Power Cleans @80%
- No TnG
- Rest as needed btw sets