WARM-UP



3 rounds of:
:45s bike erg
5 Upright rows
5 Overhead squats
5 Snatch grip sotts press behind the neck
5 Low hang snatches
:45s row erg
3 Burpees
3-5 Chin-ups
3 High box jumps

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SNATCH

Snatches,
3 sets of 2 @ 86%
2 sets of 2 @ 90%
Percentage of snatch 1RM
Lift every 2:30

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CLEAN AND JERK

Clean complex:
(Clean pull + Hang clean + Front squat + Clean + Jerk)

3 sets @ 86%
2 sets @ 90%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

4 @ 83%
3 @ 86%
2 @ 88%
4 @ 86%
3 @ 88%
2 @ 90%

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OPTIONAL (BONUS)

Accessory:

3-5 rounds of:
3-6 Strict weighted pull-ups
8 Seated Z-press with barbell
15 Banded glute bridges
20 Alternating leg V-ups
15 Spanish squats
15 Hip extensions on GHD
Not for time

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories bike erg (:45s)
2) 8 Shoulder to overhead @ 50% of 1RM jerk
3) 16/13 Calories row erg
4) 12 Pull-ups (:30s)

Row 100 cal
EMOM 4 rower over burpees

Tabata (20 sec On 10 sec Off)
6 Rounds
Max Dual Kb Or Db Bench Presses
Max Bicep Curls
*Total 6 min

Warm Up
3 rounds
15 cal rowing
10/10 glute bridge
20 band pull aparts
:20 l-sit hold

Strenght
Back squats 3 reps @63-68% + 3 reps @73-78% + 5-7 reps on last set @83-88%
Pause Front Squat 3-4x5reps @60-65-70 and 70%
rest 2-3 min bwn sets

Metcon
Rowing @5/2km pr pace
500m @5km
rest 30s
500m@2km
rest 1min
600m @5km
rest 30s
400m @2km
rest 1min
700m @5km
rest 30s
300m @2km
rest 1min
800m @5km
rest 30s
200m @2km

Accessory Work
3-4 drop sets of pull ups or c2b pull ups (toistot pidetään 18-8 välissä, tee oma valinta)
3x15/15 prone hamstring curls
3-4 x 45-60s bear hug sb carry/hold
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

MODERATE WEEK 4/15

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

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5-8+5 QUADRUPED SQUATING TO COUNTERBALANCE SQUAT + same w/ KB, DB
6+6 PRESS FROM SPLIT *jerk grip
10 HIGH PLANK + HIGH SIDE PLANK w/ THORACIC ROTATION
15 BACK EXTENSION w/ STRAIGHT ARM I-Y-T RAISE *kädet ulkokierrossa peukku kohti kattoa, (I-asento) suoraan pään vieressä 5x nosto jne.

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT CLEAN + CLEAN BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance + 3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell + 3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER CLEAN the barbell is in the power position

2x 3-POSITION POWER CLEAN + 3 POWER JERK + 3+3 SPLIT JERK floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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POWER CLEAN FROM POWER POSITION + PUSH PRESS
4[1+2]@70% push press-% pal 2min

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POWER JERK
5x3@70% power jerk/ squat jerk-% pal 2min

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POWER CLEAN + CLEAN BELOW KNEE + FRONT SQUAT + SPLIT JERK
5[1+1+1+2]@61% jerk-% pal 2min

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LUNGE
5[5+5]@56-60 jerk-% pal 3min

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DEAD BACK SQUAT (~90° - ~80°)
8x1@60% *rest for 30 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

16 GHD ANTI-ROTATION RUSSIAN TWIST
8+8@up to 24% sp-% HALF KNEELING ARNOLD PRESS w/ DB
15-25 1-ARM TRICEPS PUSHDOWN, BANDED

DEADLIFT 5/6
1x5
1x3
1x1
Rest 2min between sets

BACK SQUAT 5/6
1x5
1x3
1x1
Rest 2min between sets

Warm Up
3x40easy,20smod,10s fast cardio / rest20s
then 2 x
10+10 single arm bench press @10-15kg
10 scap pull ups + 5 strict chin ups
10 wall ball shots @14/20lbs

Gymnastic Strenght
3 rounds
20-30 ring support hold, thumbs out (ota nauhaa tarvittaessa)
20-30 ring dip hold
10 kip swings on rings, feet together, yritä laajentaa liikettä kierrosten edessä.
rest as needed
then emom 5 : 1-4 ring muscle ups / jumping ring muscle up / seated mu, feet on floor

Strenght
Hang Muscle snatch 3x5reps@35-50%
TNG power snatch + 0HS emom 5 : 3+3 reps @63-65'% of 1rm (laske power snatchista)
7X2 reps of squat snatch @65-85%, add weight as you like
rest 1.5-2 min bwn sets, except emom.

Metcon
2 SETS (masters 45+ 12 wall ball and 4 devils press)
3 rounds
12-15 wall ball shots
4-5 devils press @12.5-15/17.5-22.5kg's
rest 3 min and repeat

Accessory Work
3-4 drop sets of kip hspu (toistot pidetään 18-8 välissä, tee oma valinta)
3x7/7/7 of tricep push up, bottom half, top half and full push up. pudota toistot 4-6 väliin per
vaihe jos punnerrus ei ole niin vahva)
3x10/10 windmill
rest as needed

EMOM5
Power clean & jerk (2+2s pause)
Hang power clean & jerk (2+2s pause)
Clean & jerk

E90s x 5
Clean pull
High Hang clean
Clean & jerk

Every 2min x6
Clean & Jerk

3 sets:
6 Incline DB Bench Presses, heavy
12 Push-ups
25 Incline DB Chest Flys, light/moderate
- Rest 2-3min btw sets