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 single snatch in 12:00 minutes.

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CLEAN & JERK

Build up to a heavy single in 15:00 minutes.

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STRENGTH

Bamboo overhead squats,
5 x 6 (easy)

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(OPTIONAL) BONUS

Romanian deadlift with dual dumbbells,
3 x 8 (easy)

Bulgarian split squats,
3 x 10/10 (easy)

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 (easy)

Core:

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

Warm Up
3x40s easy&20s mod&10s fast cardio / 20 sec rest bwn
then
40m bear crawl
20m inch worm
10m lizard walk
10m crab walk
20m lunge walk
40m sivulaukat (2x10+10m)
then some mobility prep and start workout

Gymnastic Strenght
2x.20-30 ring dip or push up hold
2x:20-30 chin over bar hold , jalat yhdessä ja pikkusen edessä suorana
2x20-30 Single leg wall squat hold R/L
2x.20-30 handstand hold / shoulder taps
2x:20-30 L-Sit or Tuck hold on rings
then
3-4 sets of 6-12 reps Kipping Ring Dips / Normal dips / Normal Ring push Ups
3-4 sets of 3-12 Kipping Pull Ups / Chest to bar pull ups / Bar Muscle ups
3-4 sets of 6-12 pistol squats
3-4 sets of Hs walk training alone or with partner / Wall walks
3-4 sets of 6-12 toes to bars / Ghd sit ups

15 x 2min on/30s off

Set 1:
8-10 DDB box step over
Remaining time row @easy pace

Set 2:
2min For Q:
10 Hollow rock + 10 Arch rock + 10/10 Side plank hip raise

Set 3:
1-3 rope climbing/modified rope climb
Remaining time shuttle run/bike @easy pace

RPE 3

AMRAP 30min with a partner:
You go, i go
60 Wall ball
60 cal ergo
60 KB swing
60 sit up
40 burpee
60 ring row

15min Amrap
ergo max cal
* -käytä samaa laitetta kuin viime viikolla*

2@up to RPE8 *could do 2-3 more reps, then DROP SETS 4-5x2@-10%

*target load of max ~85%, sp-%, rest btw sets 3min

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK

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

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 85%
Rest 2:00 min between sets

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SNATCH
Primer:
Snatch pull + Hang snatch + Snatch balance.
Climb up to workset weight

Hang snatch,
5 x 1 @ 90%
Lift every 2:00 min.

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STRENGTH

Hatch, week 6 day 2.

Back squat,
4 @ 75%
3 x 4 @ 80%

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

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(OPTIONAL) BONUS

Strict press,
4 x 4 @ RPE 8

1-Arm dumbbell bent over row,
4 x 12/12 @ RPE 8

Core:
3 Rounds of:
:45s-1:00 min sandbag bearhug hold
30m+30m 1-Arm suitcase carry (heavy)
12-15 Weighted hip extensions on GHD or back rack good mornings

Kevyttä hölkkää 35 - 40 minuuttia

4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, sp-%, rest btw sets 3min

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH +

both side:
20 HALF KNEELING HIP ROLL BACK +
6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

2 x
6x SQUAT REACH +
DOWNWARD DOG with 10x CALF PUMPING +
6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD +
WARRIOR I +
WARRIOR II +
REVERSE WARRIOR +
TRIANGLE +
REVOLVED TRIANGLE +
LUNGE w / ANKLE TOUCH +
2x HIP AIRPLANE +
LUNGE position THORACIC LATERAL RAISE +
1-LEG GLUTE STRECH w/ THORACIC ROTATION +
2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+3 x SHOULDER PRESS + PUSH PRESS

3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
*90° + CLEAN BELOW KNEE

1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

4 x SPLIT SNATCH *alternating

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PROGRAM 1 & 2

FRONT SQUAT
3x1@working up to maximum, rest btw sets 3-4min

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PROGRAM 1

SLOW SNATCH PULL *full foot + SNATCH
2x2x[1+1]@barbell, 1+1@up to 70% sn-%, rest btw sets 2min

SLOW CLEAN PULL *full foot + CLEAN + JERK
2x2x[1+1+2]@barbell, 1+1+1@up to 70% jerk-% , rest btw sets 2min

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PROGRAM 2

CLEAN
3x3@barbell, 6x1@80%, rest btw sets 2min

CLEAN PULL *full foot
4x1@90%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8+8+8 REAR DELT FLY + LATERAL DELT FLY + FRONT DELT FLY *DB/PLATE, taka-, sivu- ja etuolkapää vipunostot
8 OH SIT-UPS with STRAINGT LEGS *plate/barbell
15 WALL HANDSTAND SCAPULA PUSH UP

Rest as needed