5 sets:
3 Floor Presses
- Build by feel
- Rest as needed

Teams of 3, For Time (20 Minute Cap):

1,000 Meter Row
30 Toes to Bar

Into…

21 Burpee Box Jump Overs (60/50)
21 Clean and Jerks (50/35)
21 Burpee Box Jump Overs
21 Clean and Jerks (55/40)
21 Burpee Box Jump Overs
21 Clean and Jerks (60/45)

Deadlift , 3 waves ( 3 rounds )

4@70%
3@75%
2@80%

Go every 3:00

MODERATE HEAVY WEEK 7/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. HIP AIRPLANE - right side
2. TALL KNEELING RUSSIAN TWIST PRESS with PLATE modifield
3. HIP AIRPLANE - left side
4. RUSSIAN BABY MAKER
5. FOREAM PLANK PULL-THROUGH with PLATE

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video: HIP AIRPLANE

video: TALL KNEELING RUSSIAN TWIST - videolla ei ole PRESS-liikettä, katso alempi

with PRESS - videolla kaveri tekee istuiltaan

video: RUSSIAN BABY MAKER

video: FOREAM PLANK PULL-THROUGH

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH PRESS + POWER JERK *tall=seiso suorana, lähtöasento tasajalalta
1-2×1× 2+2+2+2+2+2@barbell, rest btw sets 2min

CLEAN HIGH PULL from POWER POSITION + CLEAN from POWER POSITION + POWER JERK + SPLIT JERK
*lift from power pos. - pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under. *split both side 1+1
1-2× 2+2+2+2@barbell, 2× 2+2+2+2@light weight, rest btw sets 2min

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FLOATING POWER CLEAN + FLOATING CLEAN + POWER JERK + SPLIT JERK
1×2× 2+2+2+2@barbell, 1+1+1+1@up to 70-75%, jerk-%, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@50%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
1@70%, 1@78%, 4×3@83% 3+ reps@83%, rest btw sets 2-3min

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BENCH PRESS + PUSH JERK IN SNATCH
2-3× 3+3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

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video: TALL CLEAN

video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: CLEAN from POWER POSITION

video: FLOATING POWER CLEAN

video: FLOATING CLEAN

video: ECCENTRIC SHOULDER PRESS

video: PUSH JERK IN SNATCH

video: SNATCH PUSH JERK

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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

10× KOPENHAGEN RAISE *straight leg / bent knee

10× BANDED FACE PULL

10× + 30sec BACK EXTENSION + PLANK with weight

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video: KOPENHAGEN RAISE *straight leg & bent knee

video: BANDED FACE PULL

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KEHONHUOLTOA!

Raaka te +raaka te riip yp
4sarjaa
-2+2 @60%

10 Rounds, TC 20 min.

5 Strict CTB Pull-Ups / Pull-up / Ring-PU
10 Dumbbell Repetitions*
15 GHD Sit-Ups / V-situp / Situp

*In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand.

Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press / Floor Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – DB Alternating Power Snatches (single arm)
Round 9 – DB Deadlifts
Round 10 – DB Thrusters
Rx – 32/22,5kg

SNATCH

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WarmUp 10-15min: 2 rounds

10× Deadman to barbarian *plate
6+6× World's greatest stretch with hamstring stretch *with light plate
10× OH russian twist *plate
6+6× Cossack / Side squat

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SNATCH DRILL: 2-3 × 3 reps

1. snatch lift off
2. snatch pull to hip from knee
3. snatch pull from knee *navan korkeus
4. snatch high pull from power position *kyynärpäät edellä
5. muscle snatch from power position
6. ohs
7. drop snatch *lähtö tasajalalta

= snatch

*Valitse haastavin harjoite (drill) ja tee se ensin ja heti perään tempaus.
*Ota tarvittaessa tempauksen toinen tanko.

Kuorma:

*Drill: ~30% .... ~100+%, sn-% *katsotaan tarkemmin harjoitteen mukaan
*Snatch: 60-70%, sn-%

3-4× 3+2@ 1.-7. drill + snatch
3-4× 3+2@ 1.-7. drill + snatch

Back Squat 1 RM

EMOM x30

1) bike
2) 10 pull up + 10 kbs
3) rest / or 20-40s plank hold

GRETTEL parin kanssa

10 rounds for time:

3 Clean + Jerk 40/60kg
3 Burpee over barbell

(5 kierrosta per henkilö, kierrokset vuorotellen)