Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3x3-5 seated box jump (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-75%
power snatch or snatch
10x1@80-90%%, go new set every 1 min
snatch pull
3x3reps@90-100%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 5+4+3+3reps@65-75-80-85%
rest 2-3 min bwn sets

Metcon Prep:
1 set
4 tng power snatch + 4 bar facing burpees
rest 30 sec
4 ohs + max cal echo bike or bike erg

Metcon (85-95% effort)
4-6 sets 1 min on / 1 min off
odd : 8-12 tng power snatch @42.5/30kg + amrap of bar facing burpees
even : 8-12 ohs @42.5/30kg + amrap of air bike or bike erg
Eli tee 2 tai 3 kertaa molemmat osiot, yhteensä siis 4-6 kertaa min töitä ja 1 min lepo välissä.

Kyykky 2x5x77,5%

Tempo-kyykky 10x40% (3/1/3)

Tempaus kahvakuulalla / käsipainolla 3x6 / käsi

Paused bench press, 3sec stop on the chest. Use your confident 5rep weight. Four sets of three reps.

A)
Barbell paused Bent over row 4x 8
- supinated grip
- 1 sec hold on top pos.
- mod. heavy weight with perfect form
- same load across all sets
Hollow body palloff press with band 4x8/8

Complete as superset!

B)
5 rounds for time of:
10 Handstand Push-ups kipping / box HSPU/ pike push up
14 Toes-to-bars
18/14 Machine Calories
Timecap: 16 mins

3-4×3@70-75%, fs-%, rest 2-3min

*snatch grip

*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, *goal in theory ~10-11 reps, sn-% / ohs-%, rest 2-3min

MODERATE WEEK 9/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side GOBLET SQUAT with CRUSH GRIP plate ROTATIONAL DEADLIFT

5×/side WORLD's GREATEST STRETCH

5×/side SINGLE ARM ALT DEVILS PRESS

5×/side HIP AIRPLANE

10-12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Goblet Squat with Crush plate Rotational Deadlift

video: World's Greatest Stretch

video: Single Arm Alt Devils Press

video: Hip Airplane 0:20

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + SNATCH from BELOW KNEE + SNATCH *use straps
2×2× 2+1+1@barbell, 2+1+1@up to 75%, sn-% rest 1,5-2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + CLEAN from BELOW KNEE + CLEAN + SPLIT JERK *split jerk 1+1 both side
2×2× 2+1+1+2@barbell, 2+1+1+2@up to 71%, jerk-% rest 1,5-2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@50%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*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, *goal in theory ~10-11 reps, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
3-4×3@70-75%, fs-%, rest 2-3min

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video: pressing snatch balance

video: flat footed snatch pull

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

video: flat footed clean pull

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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

5-8× LU RAISES *plate

3-5×/side COSSACK SQUAT *weight or without

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video: LU RAISES

video: COSSACK SQUAT

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KEHONHUOLTOA!

Chin up (weighted) 5 RM,
then max reps without weight or thicker band

JuhannusSpessu tiimiwodin merkeissä klo 16.
Treenin kesto noin 90min. 
– treeni selviää paikan päällä ja soveltuu kaikille

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3x3+3 single leg jumps (sharp ones) during rest time (2-3 mins do some core activations )
then do barbell prep as needed before starting weightlifting session

Weightlifting
flat foot power snatch + flat foot snatch
3x1+2reps @35-50%
tempo snatch + power snatch + snatch
3x1+1+1reps @60-70%
power snatch or snatch
10x1@75-85%, go new set every 1 min
snatch pull
3x3reps@85-95%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 5+4+3+3reps@60-70-75-80%
rest 2-3 min bwn sets

Metcon prep:
1-2 sets
4 burpee over rower + 4/5 calories rowing + 4 wall ball shots
rest couple mins and start workout

Metcon (85-95% effort)
4 sets 1.5 min on / 1.5 min off
odd : 12-15 burpee over rower + amrap of rowing
even : 12-15 heavy wall ball shots + amrap of rowing
eli 2 kertaa molemmat liikeparit.