2×3@barbell, 3×1@70%, sn-%, rest 2min

Warm Up
3x30 sec easy/20 sec moderate/10s fast rowing (total 3 minutes)
band pulls + banded hip activation
3-5 min of speed ladder drills
3x10 lateral 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 snatch
3x3reps @35-50%
tempo snatch + snatch
3x1+2reps @60-75%
snatch
10x1@80%, go new set every 1 min
snatch pull
3x3reps@80-90%
rest 1.5-2.5min bwn lifts, except emom's

Strenght
In the hole front squat 4x5reps@60-65-70-70%
rest 2-3 min bwn sets
Huom. Lähde jokainen kyykky rautojen päältä ns. Death stopista.

Metcon prep:
2 sets
2 power snatch
2 bar facing burpees
2 ohs
2 lateral burpee over bar
rest 1 min

Metcon at 90% effort
3-6-9-12 reps for time
power snatches @60% of 1rm power snatch
bar facing burpees
rest 5 min
12-9-6-3 reps for time
lateral burpees over bar
overhead squats
Time target sub 5 minutes per set

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, pp-%, rest 2-3min

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, pp-%, rest 2-3min

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, sn-% / ohs-%, rest 2-3min

MODERATE WEEK 1/18

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WARM UP 10-15min

Do your own 5 min warm-up

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5min TABATA 2 rounds, work on 30s : no shoes
1: DB/PLATE Deadman to Halo
2: DB/PLATE Windmill - Left Hand
3: Bear Plank to Push Up
4: DB/PLATE Windmill - Right Hand
5: SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

--

video: Deadman to Halo

video: DB Windmill

video: Bear Plank to Push Up

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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

FLAT FOOTED SNATCH PULL + DIP SNATCH + SNATCH from MID-THIGH *use straps
2×2× 2+2+2@barbell, 2-3× 2+2+2@50%, 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

FLAT FOOTED CLEAN PULL + DIP CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk 1+1 both side
2×2× 2+2+2+2@barbell, 2-3× 2+2+2+2@45-50%, 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!
4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, sn-% / ohs-%, rest 2-3min

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PAUSE ZOMBIE SQUAT *3-5s pause in the bottom
3-4×4@50-55%, 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

video: ohs & stability

video: How to Get The Bar Up for Overhead Squats - push press/jerk /power/split/snatch balance is double work :)

video: zombie squat

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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+5× BIRD DOG HOLD *hold 8 seconds

10-15×/side DB FFE REVERSE LUNGE

15-20× PRONE UPPER BACK EXTENSION W-variation with 8sec hold

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video: BIRD DOG HOLD

video: DB FFE REVERSE LUNGE

video: PRONE UPPER BACK EXTENSION W-variation *db
https://www.instagram.com/reel/DJuWw0LKPWY/

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KEHONHUOLTOA!

EMOM 12

Minute 1 : Bike 15/11 Calories
Minute 2 : 15 Push-Ups
Minute 3 : 25 Air Squats
Minute 4 : 20 Sit-Ups

1@up to 80-85%, 2×1@85-90%, fs-%, rest 2-3min

For time:
3 rounds of:
Run, 200 m
5 Squat Cleans, 60/45 kg
-- then --
2 rounds of:
Run, 400 m
5 Squat Cleans, 70/50 kg
-- then --
Run, 800 m
5 Squat Cleans, 80/55 kg
Timecap: 20 mins