Backsquat 7x5

”Eartquake Bench” 5x6-12

Hyvää huomenta kumpparilla 3x20
-joka sarjaan eri asento: kapea-normaali-leveä

Maastaveto 4x6
-puolisumo-asento
-älä laske tankoa maahan asti sarjan aikana

Maastaveto 1x12-20
-kapea
-sama kuorma mitä 4x6 sarjoissa

Vatsarutistukset 3x30
-perse kiinni seinässä, jalat suorana kohti kattoa

WARM-UP


3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH


Primer,

Climb up to a heavy, but fast set of (Snatch pull + Snatch + Hi hang snatch)* in 10:00 min.
Pause at knee & at catch

Hi hang snatches,
Build up to 4 rep max hi-hang snatch for the day in 10:00 minutes.
Then 3 sets of 3 @ 90% of the heaviest of 4.
Lift every 1:15.

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CLEAN AND JERK

Primer,


Climb up to a heavy, but fast set of (Power clean + Front squat + Clean + Jerk) in 10:00 minutes.
Pause at catch in all the movements

Clean,

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 80-82%
Rest 2:00 minutes
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 82-84%

Jerk,
Split jerk 5 sets of 5 @ 65%
Lift every 2:00 min


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ACCESSORY


Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups
4 x 15

Sotts press,
4 x 6 (hard)

Lu raises,
4 x 10 (moderate)

High box jumps,
4 x 2-3


__



(OPTIONAL) CONDITIONING



100 Kettlebell swings for time

6 Front rack weighted lunges with the kettlebell every minute on the minute, including minute 0:00

3 Rounds:
1 min cardio
10m inch worm
10m tin soldier
10m lunges + strech as you like
5 burpees
10 Partner Deadlifts @start at 35-45/50-60kg and add weight

Workout
4 sets with partner
30-40 Syncro Air Squats (target 1.10-1.30)
15-20 Syncro HR push ups (target 40-60s)
250m run (target 1.10-1.30)
10 Partner deadlifts @80-90 of 1rm max (single person 1rm max) or doing alone 40-50%
rest 3 min bwn sets
time target about 3.5-4 min per set

Accessory Work
3x8/8 single arm seated press + 12-15 ring rows + 24-30 weighted ukraine twits
rest 1.5-2 min bwn sets

Optional extra
Cool down
2-3 min light cardio
30-45sec pec strech R/L
30-45squad strech R/L
30-45s calf strech R/L
10+10 big arm circles
kaikki venytykset palauttavana ei kovana venytyksenä vaan kevyesti

Warm Up

3 rounds
1 min cardio
5+5 weighted single leg RDL
5+5 single arm upright row
10 goblet squats
10 pass thorughs

Strenght
5x 2 front squats + 3 back squats
Use light to moderate weights
5x5 weighted pull ups / strict pull ups
Use light to moderate weights

Accessory
3 sets
10-15 Bent over Barbell Rows
10 Tempo Goblet Squats (5 second negative, stand up fast)
:30-45 Side Plank R/L
rest 1-2 ,min bwn

Optional extra
Cool down
2-3 min light cardio
30-45sec russian baby strech
30-45s lat strech
30-45s triceps strech
1 min prayer pose

6 sets:
1 Clean Deadlift + 1 Clean Pull + 1 Clean
Sets 1-2: @70%
Sets 3-4: @75%
Set 5: @80%
Set 6: @85%
- Rest 2-3min btw sets
- Don't let go of the bar. TnG lifts.

Kyykky 4x15x30-40%
-joka sarjan jälkeen askelkyykky vuorojaloin x20/20

Rinnalle veto riipusta + punnerrus 4x6

Penkki käsipainolla 3x10 / käsi

Hollow hold crunches 3x20

Farmarikävely yhdellä kädellä 4 x edes-takas
-käden vaihto suoran päässä

Vänärillä

2 x 1200m tavoite vauhtia. Lepoa 1:00 vetojen väliin.

Lepo 2:00

2 x 400m tavoite vauhtia. Lepoa 0:30

EMOM x 8-12

1) row
2) 5 snatch pull + 5 muscle snatch + 5 hi hang snatch
3) row
4) 5 snatch grip row + 5 snatch grip press + 5 OHS

Team workout
In 4 people groups

10min AMRAP
Max cal bike erg / echo bike
Max reps burpee box jump/step over 60/50

Rest 2min

10min AMRAP
Max cal row
Max reps DB devil's press 2x22,5/15