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

Primer:
5 x (Snatch pull + Floating low hang snatch + Snatch). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of:
1) 1 @ 55%
2) 1 @ 60%
3) 1 @ 65%

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CLEAN AND JERK

Primer:
5 x (Clean pull + Floating low hang clean + Front squat + Jerk). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of: 2 x (1+1) Power clean & Power jerk @ 65%

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 6
Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
3 x 5 @ RPE 6

Snatch grip bent over row,
3 x 8 @ RPE 6

Core:
3 Rounds of:
1:00 min plank
15+15 Sideplank hip touches
Rest 1:00 min between rounds.

RX
IN TEAMS OF 2...
50 Strict Handstand Push-Ups
120 Power Snatches @35/25kg
160/130 Cal Bike/Row/Ski

SCALED
IN TEAMS OF 2...
100 Hand Release Push-Ups / Incline Push-ups
120 Power Snatches @30/20kg
120/100 Cal Bike/Row/Ski
*Partition and split work as needed. P1 works while P2 rests.

Timecap: 25 mins

FINISHER
3 rounds of
15 banded facepull apart
10 slow cat-cow
5 slow upward-downward dog

EMOM x 32-40

1) 8-14cal row
2) 8 s.a devils press @22,5/15kg
3) 8-14cal echo
4) gymnastics of your choice

choose 1 movement: RMU, BMU, ttb, hspu, wall walk
Valitse yksi gymnastics liike listalta. Valitse toistomäärä siten, että pystyt keskittymään laadukkaaseen tekemiseen läpi harjoituksen. Maksimi työaika per piste 40-50s

4x3 jerk 2s pause in catch/ 70-80%
4x2jerk no pause/ 80-93%

jerk anyhow, quality first, not too heavy

Outdoor partner workout

25min AMRAP
A) 400m run
B) AMRAP:
5 DB burpee deadlift 2x22,5/15
10 one arm DB hang clean & jerk 22,5/15
12 russian twist

Alternate A & B when 400m run is ready

Deadlift ( Deadstop )

7 sets of 3 x Every 2:30. build in heavy

Facepulls 5x20

Kapea penkki 3x8 (40-50-60%), 70% x amrap

Kulmasoutu käsipainoilla 4x15
-🍑 kiinni seinässä!!

Penkki käsipainolla 3x20/käsi

Kulmasoutu vastaotteella 4x15

Warm up
Modified Crossover Symmetry Activation (2x ohutta kuminauhaa tarvitset)
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband nilkkojen/polvien yläpuolella
10+10 banded side steps
10+10 banded forward&backwards walk
10 banded hip bridges
10+10 single leg hip bridges
10-20 banded air squats
then some squat/overhead position mobility and barbell warm up
2 sets
5 snatch deadlift + 5 high hang muscle snatch
5 snatch grip push press (2-3 sec hold at top on each rep)
3 snatch balance (pause on low catch 2-3 sec and up) eli älä päästä ihan kyykkyyn
3 OHS and pause 2-3 sec at bottom of each rep

Strenght
Snatch Grip Push Press (pause 1sec at top) + Pause at bottom Overhead Squat 6x2+2 reps @50-85% of 1rm snatch
rest 1.5-2.5 min bwn sets
Build to heavy complex weight
Hip Power Snatch + Hang Power Snatch + Power Snatch (set must be tng)
do at least 6 sets at 50-85% range of 1 rm power snatch
rest 1-1.5 min bwn sets

Metcon
2 sets
8 min amrap
3 rounds
45sec max double unders or crossover single unders
16/12 cal ab and masters 45+ 14/10 calories
then remaining time do max reps of rope climbs
rest 4 min bwn sets
tavoite ois aina saada vähintään 5+toistoa kasaan.

Warm Up
2 sets with each machine
40 sec easy/20s mod/10s fast, rest 20s bwn
streching as needed and then complete the cardio session

Metcon (kovempi versio viime viikosta, mut edelleen pitää jäädä varoja)
2 sets

2 minute Ski @ 75% (s/m 25-30)
2 minute Bike Erg@ 80% (80-85 rpm)
2 minute Run @ 85%
rest 2 min
2 minute Run @ 75%
2 minute Ski @ 80% (s/m 30-35)
2 minute Bike Erg @ 85% (85-90 rpm)
rest 2 min
2 minute Bike erg @ 75% (75-80rpm)
2 minute Run @ 80%
2 minute Ski @ 85% (s/m 35-40)
rest 2 min

Muokkaus vielä koska soutua huomenna paljon, eli otetaan juosten ja standing bike vaihdetaan istuen tehtäväksi.

Optional Accessory Work
3-4 sets
10+10 standing trunk twists + 30-40 sec double kb front rack hold @16/24kg kettlebells
rest 1-2 min bwn sets

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

15-20 x BAND FACEPULL & EXTERNAL ROTATION +
10-15 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight

6 x SPIDERMAN LUNGE HOLD & THORACIC ROTATION *alternating - pito ala-asennossa & rintarangan kierrot 1x molemmat puolet

10 x BODY SAW + 10 x /side SIDE elbow PLANK with HIP RAISE & 10sec HOLD

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BAND FACEPULL & EXTERNAL ROTATION 1:45

video. SHOULDER INTERNAL ROTATION ELBOW ON KNEE 0:08

video: BODY SAW

video: SIDE elbow PLANK with HIP RAISE

video: TURTLE SQUAT 0:08

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + BACK SQUAT

3+3+3 x
FLOATING HALTING SNATCH DEADLIFT *holding hip position for 2-3 seconds +
SNATCH HIGH PULL from BELOW KNEE *full foot +
SNATCH HIGH PULL from MID-THIGHS *full foot

3+3+3 x
PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + MUSCLE SNATCH

3 x [1+1+1+1+1] x NINJA SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3 x [1+1+1+2+2] x NINJA CLEAN + SQUAT JERK + TALL CLEAN + PRESS IN SPLIT JERK *1+1 + REBOUND SPLIT JERK *1+1

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SHOULDER PRESS
3x4@80% of last week RPE10, sp-%, rest btw sets 3min

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SNATCH + OHS
2x2[1+1]@barbell, 2x2x[1+1]@55%, rest btw sets 2min

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CLEAN + POWER JERK
2x2[1+1]@barbell, 2x2x[1+1]@55%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
4x1@65%, rest btw sets 60sec *work 10s + rest 60s

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CLEAN PULL *full foot
4x4@85% jerk-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x LAT PULLDOWN / PULL UPS *vasta-/myötäote
60s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
8+8x DB ROW
8× REVERSE HYPER

Rest as needed

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video: DB ROW 2:09

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5.5.2024 Keljon Viestin kansalliset kilpailut, Jyväskylä

SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

BOX JUMP
3x5, rest btw sets 2min

BACK SQUAT
4x3@up to 75-80%, rest btw sets 2min

CLEAN PULL *full foot
4x1@110% jerk-%, rest btw sets 2min