BULGARIAN SPLIT SQUAT + BENT OVER ROW

5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

5x5 clean pull

3 sets:
10 Pull-ups
- Rest 1min btw sets

Rest 3min

3 sets:
10 Pull-ups
- Rest :45 btw sets

Warm Up
2 rounds
2min of echo bike/row erg
5 prone ATYT's
10 cossack squats
10 glute airplanes
then 3 rounds of snatch barbell warm up
1) 5 snatch RDL+ 5 hip muscle snatch + 5 snatch landing
2) 5 snatch pull + 5 hip power snatch + 5 press under to ohs
3) 5 snatch high pull + 5 hip squat snatch + 5 snatch drop

Weightlifting
3x2 muscle snatch + 2 hang power snatch + 2 snatch balance @35-55%
3x1+1+1 power snatch + hang power snatch + snatch @60-70% of 1rm snatch

3x1+1 power snatch + snatch @73-77%
all snatch complex tng sets, rest as needed bwn sets.

Strenght
Back Squat 5+3+2+2+1 reps@60-70-80-90-95%
rest as needed bwn sets
3 supersets of:
3 snatch pulls @95-105% of 1rm snatch + 3 sharp box jump to drop jump
rest 2-3 min bwn sets

Metcon (85-90% effort)
9 or 12 min emom (just basic stuff)
1) DB Snatch x 8-12 reps @22.5/32.5kg
2) 2-3 wall walks or 2x5-7,5m hs walk (10-15m total)
3) Burpee box Jump overs x 8-12 reps

masters 45+ can go for 17..5-20kg/27.5-30kg db

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 weight in a complex of: Snatch pull + Low hang snatch + Snatch in 12:00 minutes.

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CLEAN & JERK
Build up to a heavy weight in a complex of Clean + 2 Front squats + 2 Split jerks with pause @ catch in 15:00 minutes.

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STRENGTH

Bamboo overhead squats,
3 x 4 (moderate)

Overhead squats,
4 x 3 (hard)

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(OPTIONAL) BONUS

Romanian deadlift with dual dumbbells,
3 x 10 (moderate)

Bulgarian split squats,
3 x 6/6 (moderate)

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 (moderate)

Core:

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

A - Clean

Nousu moderate-heavy painoon kompleksissa: 2 power cleans + clean

B - Power clean

Power clean, nousu ykkösillä 90% asti.

C) Front squats

Front squat 5 sets of 5 @ 76% (Laske 90%)
*Jos et tiedä mikä 1RM etukyykkyarviosi on, niin ota painot, joilla sinulle jää olo siitä, että tankkiin olisi jäänyt vielä 3 hyvää toistoa.

Optional:
3-4 Rounds of:
10+10 Bulgarian split squat with DB’s
10-15 Cyclist squats
10-15 Reverse hypers on a bench with pause at top

Kaikissa liikkeissä hyvä polte ja tuntuma. RPE 6-7 eli kevyehkö paino hyvällä keskittymisellä.

WARM-UP

3 Rounds of:
:45s Row
10 Back squats/Overhead squats
10 Good mornings
15 Jack knives
:45s bike erg
10 Ring-rows
10 Z-press with kettlebells
5 High box jumps

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SNATCH

Build up to a heavy, but fast single snatch in 8:00 minutes.

Then

Every minute on the minute for 10:00 minutes: 2 Snatches @ 85%

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CLEAN AND JERK

Build up to a heavy, but fast single in 8:00 minutes.

Then

Clean + Front squat + Jerk
6 Sets of (1+2+1) @ 85-90%
Lift every 2:00 minutes

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FRONT SQUAT

4 Sets of 3 front squats @ 88%

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OPTIONAL (BONUS)

3-5 Rounds of:
3-5 Strict weighted pull-ups
16 Alternating arm Z-press with kettlebells
15-20 Jack knives
12 Cyclist squats
12 Weighted hip extensions

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 17/14 Calories row (:45s)
2) 4+4 Strict chin-ups*
3) 14/11 Calories ski erg
4) 6-8 Devil’s press, 2 x 22,5/15kg (:30s)

WARM-UP:


3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang"

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 75%
Lift every :30s.
Rest 2:00 minutes between rounds.

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CLEAN AND JERK


10 sets of clean + 2 split jerks with 2s pause @ catch on the first jerk. 75% of jerk 1RM.
Lift every 1:30.
"

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STRENGTH:

Push press,
2 x 8 @ @ 68%
2 x 8 @ 70%
Rest 1-2 minutes between sets.

Snatch grip deadlifts,
4 x 10 (hard)

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ACCESSORY:

Seated shoulder press with dual dumbbells,
4 x 10 (hard)

Bilateral bent over row with dumbbells,
4 x 10 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 8 (hard)

Plank hold,
4 x 1:00 min.

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(OPTIONAL) CONDITIONING



5 Rounds for time:
10 Alternating arm dumbbell snatches
10 Dual dumbbell thrusters
10 Dual dumbbell clean and press

Choose moderate weight dumbbells

WARM-UP

3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 75%
Lift every :30s.
Rest 2:00 minutes between rounds.

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CLEAN AND JERK


10 sets of clean + 2 split jerks with 2s pause @ catch on the first jerk.
75% of jerk 1RM.
Lift every 1:30.


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STRENGTH

Push press,
2 x 6 @ @ 72%
2 x 6 @ 75%
Rest 1-2 minutes between sets.

Snatch grip deadlifts,
4 x 6 (hard)

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ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 10 (hard)

Chest supported bilateral row with dumbbells,
4 x 10 (hard)

Hamstring raise,
4 x 8 (hard)

Meadow raise,
4 x 8 (hard)

Elevated feet plank hold,
4 x 1:00 min

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(OPTIONAL) CONDITIONING



4 Rounds for time:
25/20 Calories row
20 Alternating arm dumbbell snatches 22,5/15kg
15m 1-Arm overhead walking lunges. (7,5m posts)

WARM-UP



12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press

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SNATCH



Snatch, sets of 3.
No touch and go
No letting go
2 x same weight before adding more weight
Add weight until the movement starts to slow down.
Focus on technique and consistency
20:00 minutes. Lift every 2:00 min.

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STRENGTH

Tempo back squats,

Build up to a set of 3 tempo back squats with 2 “reps in reserve” (RIR) in 15:00 minutes.

Tempo (3:1:X:1):
3s descend
1s pause at bottom squat and reset.