2-4-6-8…
Box jump-overs (51/61 cm)
30m DB farmers carry (22,5/32 kg)
– Use two DBs.
– Step down from the box.

Scaled Wod
AMRAP 10:
2-4-6-8…
Box step-overs
30m DB farmers carry
– Use two DBs.
– Step down from the box.

• Hyppy - Sinkkuja - Sinkkuja + väliin aina yksi korkeampi hyppy - Sinkkuja->tupla->sinkkuja - Tuplien linkitys

3-4 rounds of:
6-8 Ring dips
12-15 Banded tricep pushdown
8-10 single arm seated dumbell Strict press

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

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SNATCH

Primer,
Snatch + Behind the neck snatch grip push press + Snatch balance. Build up to workset weights.

Worksets,
4 x 2 snatches @ 88%
Rest 2:00 min between sets

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CLEAN AND JERK

Primer:
Clean pull + Hang clean + Split jerk with 2s pause at catch.
Climb up to workset weight.

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

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STRENGTH

Hatch, 7/1

Back squat,
5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Front squat,
5 @ 65%
4 @ 75%
4 @ 80%
4 @ 85%

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(OPTIONAL) BONUS

Push press,
4 x 4 @ RPE 8-9

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

Core:
3 Rounds of:
20 V-ups
30 Flutter kicks
20 Candle stick toe touches
Rest 1:00 min between rounds.

Rest day - what did you do?


Squat Clean Heavy Double
- 7-8 sets to build up

- NO tng

- add weight each set
- 2 mins rest btw heavy sets

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

5-8 x DB Z PRESS + 5-8 x LU RAISES

8 x INTERVED ROW *suorinvartaloin tai polvet koukussa

8 x /side SINGLE LEG RDL with ROTATION +
16 x /side CROSS CHOP +
8 x SUMO DEADLIFT *plate/db

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

3+3+3+3 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

3 x [1+1+1+2+2] x
SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH + SNATCH BALANCE + OHS

3 x [1+1+1+4] x
SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

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A) BENCH PRESS
2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, rest btw sets 3-4min

B) SPLIT JERK *split both side *rack/blocks
1+1@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[1+1]@-10%
*target load of max ~90%, rest btw sets 3-4min

C) SNATCH BALANCE + OHS *rack
1+1@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[1+1]@-10%
*target load of max ~90%, rest btw sets 3-4min

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SNATCH
2x3@barbell, 3x3@up to 65-70% sn-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 2x1x[1+1]@up to 60-65%, 2x2x[1+1]@65-70% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, bs-%, rest btw sets 3-4min

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NO SUPERSETS

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su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

SNATCH *nousu aloituspainoon
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

CLEAN + JERK *nousu aloituspainoon
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), rest 2min

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

EMOM 12

Odd : 3 Box Jumps 30"/24"
Even : Max Double Unders in 30 sec.

Mobility for Upperbody

2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~90%, rest btw sets 3-4min