6 sets of Split Jerk
Set 1: 3 @65%
Set 2: 3 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 2 @75%
Set 6: 2 @80%
- Rest 2-3min btw sets.

10x 2min ON/2min OFF

A) 20/15 Cal. Row
+ Max reps Wall Walks

B) AMRAP of
4 Weighted Box Step Ups
8 KB Swings

C) 20/15 Cal. Ski
+ Max reps Toes-to-bar

D) 10x8 Shuttle Run
+ Max reps Bike

E) AMRAP of
3 Push-ups
6 Sit-ups
9 Squats

STRENGTH PROGRESS 10/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

3 WINDMILL + GOOD MORNING SQUAT PRESS, lintti

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

20-30 sec HANDSTAND HOLD

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SPLIT JERK
3-4x1@nousu 88%, 3x2@92-97% pal 2-3min

PUSH PRESS
3x2@92-97% pal 2-3min

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BACK SQUAT
female: 3x3@nousu 73%, 3@85%, 6@73%, 3@85%, 6@77%, 3@85%, 6@81% pal 3-4min

male: 3x3@nousu 70%, 3@80%, 6@70%, 3@80%, 6@73%, 3@80%, 6@76% pal 3-4min

Warm Up
2 Laps around Gym
High Knees
20 pushups
Lunges down and back

Workout
For Time

Buy in 35 Hand release push ups

4 rounds for time:
400 meter run
21 Ground to overhead plate or DB snatch
21 Weighted squats, plate, DB or KB
15 Shoulder to overhead, DB,KB, or plate
15 Dumbbell deadlifts, DB or KB
9 V-ups, or Tuck crunch
9 Burpees over Bell

Cash out 35 hand release push ups

Accessory Work:
3 Rounds
30 crunches
1 minute plank
30 bicycles

Cool Down
Cadet lead PRT

Uniform: Winters

A) Snatch practice

EMOM for 12 minutes of:
Snatch hi-pull + Low hang snatch + Snatch with pause at knees

B) Clean and jerk practice

EMOM for 12 minutes of:
Clean pull + Clean + 1-2 Jerks with pause at catch

*Valitse painot siten, että voit keskittyä tekniikan harjoitteluun. Prosentiksi sopii 50-60%

C) Banded back squats

Kolmen toiston sarjoja “banded back squats” eli takakyykkyjä, joissa on kuminauha tuomassa lisäkuormaa. Nousu painossa painoon, joka liikkuu terävästi ja hyvällä tuntumalla. Ei raskas.

DELOAD

A) Speed work

B) 4 rounds
5 deadlift @60-65%1RM
3-5 high box jump 30/24"
Rest 2min

C) 3 rounds you go / I go (full rounds)
12-8-6 DB thruster 2x15/10
6-4-2 burpee box jump over 24/20"

2 rounds of:
10-8-6-4-2 Power Cleans
Rest 3min btw sets

Start at 55% 1RM and add 5kg each set. Reset at 55% 1RM for the second set of 10. Work on touch and go sets.

Rest day - what did you do?

Crossovery Symmetry Activation + Banded Hip Activation
then 2 sets
2:00 row
3+3 squat strech
10m inch worm
8 scap pull ups + 8 kipping knee raises
5 burpee pull ups
5-10 tempo barbell back squats

Metcon
For time
40-50 back squats @50/35kg (pätki välissä jos tarve, vältä viimisintä ponnistelua ettei tuu ponnistuspään särkyjä) barbell taken from floor.
40/50 calories of rowing
20-25 back squats @70/50kg
15-20 bar muscle ups / banded bar muscle ups / burpee pull ups

Weightlifting
Barbell Prep
3 times technique work @ light weights
1 power clean + 1 push press + 1 HANG squat clean + 1 split jerk

Weightlfiting
Part A
2 Clean From Above the Knee + 1 Clean + 1 Jerk x 2 sets @ 73% 1RM Clean
1 Clean From Above the Knee + 1 Clean + 1 Jerk 3 sets @78% 1RM Clean

Part B
emom 10
1 Split Jerk
- Start around 55-60% 1RM Jerk and work up to a heavy single. finishing with 80-90% of 1rm split jerk range.

Midbody Work
3 sets
15+15 banded half kneeling trunk twists
15+15 banded half kneeling pallow press
50 russian twists (feet off the ground, no weights)
rest 1-2 min

Cool down
2-3 min light cardio
1-2 min couch strech (each side)
1-2 min cobra to downdog pose
1-2 min banded bully strech (each side)

6 rounds for time:
4 burpee box jump over (box facing)
22 kettlebell swing @20/16kg
4 burpee box jump over (box facing)
12 kettlebell swing
Rest 1:1 (same amount of time resting than you do working)

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Kuusi kierrosta töitä aikaa vastaan. Alkuun 4 burpee boxin ylitystä kasvot boxia päin, Sen jälkeen 22 kahvakuulaheilautusta pään yläpuolelle. Paino niin, että toisot saa putkeen.
Ja loppuun vielä burpee boxin ylitykset ja kahvakuulaheilautukset.
Lepo saman verran, kuin aikaa meni suorittaa yksi kierros. Jokainen urheilija katsoo kellosta itselleen lepoajan.
Harjoituksen kesto noin 20-24min