4x max dibs

30 sec ON 30 sec OFF

3o sekunnin työskentely, 30 sekunnin tauko ja sitten seuraava liike sama juttu, yht 20 min

Lattiapenkki x 15 (tavoite)
Istumaannousu lisäpainolla (DB/KB)
Käsipaino/kahvakuula tempaus
Cossack Squat

merkkaa LattiaPena!!

WARM UP n. 15min no shoes

TEE OMAT TAI

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2 rounds

5 x each BAND I-Y-T + SNOW ANGEL
10 x SINGLE LEG GLUTE BRIDGE + 10s HOLD last rep
max reps JACK KNIFE CRUNCH
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: BAND I-Y-T + SNOW ANGEL

video: JACK KNIFE CRUNCH

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x OH SPLIT SQUAT

2+2+2+2+2 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK + THRUSTER

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2 x
SNATCH PANDA PULL from HIP + SNATCH from HIP
SNATCH PANDA PULL from KNEE + SNATCH from KNEE
SNATCH PANDA PULL + SNATCH

2 x
CLEAN PANDA PULL from HIP + CLEAN from HIP + 1+1 SPLIT JERK
CLEAN PANDA PULL from KNEE + CLEAN from KNEE + 1+1 SPLIT JERK
CLEAN PANDA PULL + CLEAN + 1+1 SPLIT JERK

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Penkin ja maastavedon lähestyminen esim.
5@barbell-50%, 3@60-70%, 1@80%->

Saksiin työnnön lähestyminen esim.
3@barbell-50%, 2@60-70%, 1@80%->

Snatch Balance + ohs lähestyminen esim.
3+3@barbell-50%, 2+2@60-70%, 1+1@80%->

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A) BENCH PRESS
3x1@working up to maximum, rest btw sets 3-4min

B) SPLIT JERK *rack/blocks
3x1@working up to maximum, rest btw sets 3-4min

C) SNATCH BALANCE + OHS *rack
3x1+1@working up to maximum, rest btw sets 3-4min

D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x1@working up to maximum, rest btw sets 3-4min

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POWER SNATCH + SNATCH
2x3@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1]@up to 70%, rest btw sets 2min

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POWER CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1[@up to 70%, rest btw sets 2min

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NO SUPERSETS

4x2 JERK 70-80%
4x1 JERK 80-95%

Go by feel / JERK anyhow

Bench Press

5-4-3-2-1

Go Every 3:00

Snatch

Primer:
3x5 hi box jumps
*1min rest bw

A)
E90SEC X 5
1 low hang power sn + 1 low hang sq snatch + 1 ohs



* build up to a mod/heavy weight & perform all the sets with the same weight

B)
E90secX5
1 low hang sq snatch



*go heavier than A)

Triset x 3 work sets!

Top Down DB/KB Floor Press x 10 each
Rest 60s
Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
Rest 60s
DB/KB Shrugs x 10
Rest 60s

Match or improve on last week.

Power clean + hang clean
4-5 x 2+1 @80-85%

Push press + split jerk
4-5 x 2+2 @70-80%

Ohs
4x5 @moderate weight

2-3rounds:

10 snowangel
10+10 seated press
10 GHD hip extension + 10s hold

Warm up (15 min)
2 rounds
2 min cardio
5+5 lunge elbow strech
5 push up to downdog
10-15 plate goblet squats
10-15 plate rows

Strenght (25-30 min)
5 sets
3 back squats 70-85%
rest 1 min
6-12 strict chin ups
rest 2-3 min

Metcon
With partner
4 min amrap of : max meters of farmers walking
rest 2 min
4 min amrap of : max meters sandbag bear hug carrying
you go i go