AMRAP 13 mins
12 alt V-up (6/6)
10 Box Jumps @60/50cm
8 Push Press @50/35kg

Goal: 6+ rounds , Challenging but sustainable pace

Push Press
Build to the heaviest triple!

Try to go slightly heavier than last week!
--then--
10 x 1 @100%
Go every 45" !

LIGHT-MODERATE WEEK 1/10

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, 2-3× 1+1+1@light 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@50-60%, sn-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@30%, fs-%, rest btw sets 2min

FRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

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BULGARIAN SPLIT SQUAT + BENT OVER ROW
5× 5+5@light weight *RPE6-7, 3-4 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!

BULGARIAN SPLIT SQUAT + BENT OVER ROW

5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

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

5x5 clean pull

3 sets:
10 Pull-ups
- Rest 1min btw sets

Rest 3min

3 sets:
10 Pull-ups
- Rest :45 btw sets

Warm Up
2 rounds
2min of echo bike/row erg
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch RDL+ 5 hip muscle snatch + 5 snatch landing
2) 5 snatch pull + 5 hip power snatch + 5 press under to ohs
3) 5 snatch high pull + 5 hip squat snatch + 5 snatch drop

Weightlifting
3x2 muscle snatch + 2 hang power snatch + 2 snatch balance @35-55%
3x1+1+1 power snatch + hang power snatch + snatch @60-70% of 1rm snatch

3x1+1 power snatch + snatch @73-77%
all snatch complex tng sets, rest as needed bwn sets.

Strenght
Back Squat 5+3+2+2+1 reps@60-70-80-90-95%
rest as needed bwn sets
3 supersets of:
3 snatch pulls @95-105% of 1rm snatch + 3 sharp box jump to drop jump
rest 2-3 min bwn sets

Metcon (85-90% effort)
9 or 12 min emom (just basic stuff)
1) DB Snatch x 8-12 reps @22.5/32.5kg
2) 2-3 wall walks or 2x5-7,5m hs walk (10-15m total)
3) Burpee box Jump overs x 8-12 reps

masters 45+ can go for 17..5-20kg/27.5-30kg db

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

Build up to a heavy weight in a complex of: Snatch pull + Low hang snatch + Snatch in 12:00 minutes.

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CLEAN & JERK
Build up to a heavy weight in a complex of Clean + 2 Front squats + 2 Split jerks with pause @ catch in 15:00 minutes.

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STRENGTH

Bamboo overhead squats,
3 x 4 (moderate)

Overhead squats,
4 x 3 (hard)

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(OPTIONAL) BONUS

Romanian deadlift with dual dumbbells,
3 x 10 (moderate)

Bulgarian split squats,
3 x 6/6 (moderate)

Pull-ups,
3-4 x Max reps (Use bands if needed. Aim for 8+ reps)

Behind the neck tricep extensions with one dumbbell,
3 x 12 (moderate)

Core:

3 Rounds of:
15 GHD Sit-ups
15 Hip extensions
Rest 1:00-2:00 min between rounds.

A - Clean

Nousu moderate-heavy painoon kompleksissa: 2 power cleans + clean

B - Power clean

Power clean, nousu ykkösillä 90% asti.

C) Front squats

Front squat 5 sets of 5 @ 76% (Laske 90%)
*Jos et tiedä mikä 1RM etukyykkyarviosi on, niin ota painot, joilla sinulle jää olo siitä, että tankkiin olisi jäänyt vielä 3 hyvää toistoa.

Optional:
3-4 Rounds of:
10+10 Bulgarian split squat with DB’s
10-15 Cyclist squats
10-15 Reverse hypers on a bench with pause at top

Kaikissa liikkeissä hyvä polte ja tuntuma. RPE 6-7 eli kevyehkö paino hyvällä keskittymisellä.

WARM-UP

3 Rounds of:
:45s Row
10 Back squats/Overhead squats
10 Good mornings
15 Jack knives
:45s bike erg
10 Ring-rows
10 Z-press with kettlebells
5 High box jumps

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SNATCH

Build up to a heavy, but fast single snatch in 8:00 minutes.

Then

Every minute on the minute for 10:00 minutes: 2 Snatches @ 85%

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CLEAN AND JERK

Build up to a heavy, but fast single in 8:00 minutes.

Then

Clean + Front squat + Jerk
6 Sets of (1+2+1) @ 85-90%
Lift every 2:00 minutes

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FRONT SQUAT

4 Sets of 3 front squats @ 88%

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OPTIONAL (BONUS)

3-5 Rounds of:
3-5 Strict weighted pull-ups
16 Alternating arm Z-press with kettlebells
15-20 Jack knives
12 Cyclist squats
12 Weighted hip extensions

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 17/14 Calories row (:45s)
2) 4+4 Strict chin-ups*
3) 14/11 Calories ski erg
4) 6-8 Devil’s press, 2 x 22,5/15kg (:30s)