Warm Up
3 rounds
1 min row
8/8 bulgarian split squats
16 db snatch, add weight each round, finish with RX (1 käsipaino siis)
16 alt leg v-ups

Strenght
FS/BS Squat Program Practise 1
3 sets of 7 front squats + 13 back squats @60-65% of 1rm front squat
rest 3-4 min bwn sets
Power Snatch 3x6@60-65% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x6@60-65% of 1rm power clean&jerk
rest 1.5 min bwn sets
nostot mennään drop and go eli ei TNG nostoina vaan yksittäisinä, vahvasti aina iske kun aika mennä!

Metcon (time cap 3 min, eli vähintään 2 min lepoa, suosittellen tekeen masters 3-4 settiä ja yleiset 3-5 fiiliksen mukaan)
3-5 sets, go new set every 5 min
max reps double unders in 45sec or 50-75 reps
18/14 calories air bike (masters 45+ 15/12)
6+6 single arm db ohs or single arm db oh lunges @semi challengin weight

Optional Accessory Work
3x 10/10 single arm db row
3x :30/30s single arm farmerd hold in place
rest 1.5-2.5 min bwn sets

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 3 rep max hi-hang snatch for the day in 10:00 minutes.

Then 3 sets of 3 @ 90-95% of the heaviest of 3.
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 @ 82-84%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 84-86%

Jerk,
Split jerk 5 sets of 4 @ 75%
Lift every 2:00 min


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ACCESSORY


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


GHD sit-ups,
4 x 20

Sotts press,
4 x 10 (hard)

Lu raises,
4 x 10 (moderate)

Seated high box jumps,
4 x 2-3

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(OPTIONAL) CONDITIONING


3 Rounds for time:
25 Dual kettlebell swings (2x 20/12kg)
15 Front squats with kettlebells
25 Sit-ups

Warm Up
3x40s easy/20smod/10s fast cardio, rest 20s bwn
then 2x
10 gtoh + halo
10 plate row
20 plate hops
10 strict burpees
then prep for snatch weight and test movements etc.

Metcon
Emom 8
45 sec of cardio work (mod/fast pace)

rest 2 min

Emom 8
3-4 power snatch @55-65%

rest 2 min

Emom 8
6-8 burpee over bar (facing or lateral)

5 sets of 1 Tempo Back Squat + 5 Back Squats
Set 1: @60%
Set 2: @65%
Set 3-5: @70%
- Tempo is 3sec down, 3sec hold in bottom.

4 rounds for time
5 deadlifts 120kg/85kg
6 HSPUs
30 Crossovers
10 alternating dumbbell snatches 22,5kg/15kg

MAXIMAL WEEK 14/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

--

DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION &
COSSACK SQUAT with KNEE TAPS or HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION kämmen takaraivolla, päkiällä polvillaan peppu kantapäissä kiinni

6x 1-LEG DEADLIFT with OPPOSITE ARM & 6x 1-ARM BENT OVER ROW *plate

10+10 MODIFIELD DEADBUG jalka koukussa ja ristikkäinen käsi työntää polvea vasten, vapaata jalkaa nostetaan suorana/koukussa läheltä lattiaa kohti kattoa sekä vapaa käsi kurottaa kohti kattoa lähelle koukussa olevaa jalkaa

40sec DEEP SQUAT STRETCH with plate

--

*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *jerk grip
3+3 REVERSE LUNGE THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION CLEAN *floor + below knee + hip
2-3 PUSH PRESS
3+3 SPLIT JERK
2-3 POWER JERK
2-3 SQUAT JERK

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SHOULDER PRESS
3x1@100+% shoulder press-% pal 2min

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PUSH PRESS
3x1@100+% push press-% pal 2min

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POWER JERK / SQUAT JERK
3x1@100+% power jerk/ squat jerk-% pal 2min

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SNATCH FROM POWER POSITION + POWER SNATCH
1-2[1+1]@60-65% sn-% pal 2min

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POWER CLEAN + SPLIT JERK
1-2[1+1]@65% jerk-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

8 1-LEG CALF RAISE

5 HAMMER CURL

8-12 1-ARM TRICEPS PUSH DOWN, BANDED

🧸♠️🪅♥️🎭♦️🎲♣️

A1) HS Against the box 5x12s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 4x1

4-4-3-2 deadlift

(1-3 reps in tank, heavyish)

4 rounds:

3-5 weighted pull up
3-5 weighted ring dip
(rest as needed)

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