Jefferson Curl 3x10
Facepulls 3x20
Vipunostot maaten 3x20

Kyykky 2x85%

Penkki 2x85%

Maastaveto 1x85%

Partner workout (You Go , I Go)
4 sets (You go, I go)
50 wall balls@9/6 kg
40 calories bike/row/ski
30 alternating dumbbell snatches@22,5/15 kg
-rest 2 mins between sets-

Time cap: 32 mins

4 Sets
4min Max cal Ergo
– rest 3min between sets

WARM-UP

3 Rounds of:
:45s Row
10 Back squats/Overhead squats
10 Good mornings
15 Jack knives
:45s bike erg
10 Ring-rows
10 Z-press with kettlebells
5 High box jumps

---

SNATCH

Build up to a heavy, but fast single in 8:00 minutes.

Then

Every minute on the minute for 10:00 minutes: 2 Snatches @ 82-85%

---

CLEAN AND JERK

Build up to a heavy, but fast single in 8:00 minutes.

Then

Clean + Front squat + Jerk
6 Sets of (1+2+1) @ 80-85%
Lift every 2:00 minutes

---

FRONT SQUAT

4 Sets of 3 @ 85%

---

OPTIONAL (BONUS)

3-5 Rounds of:
3-5 Strict weighted pull-ups
16 Alternating arm Z-press with kettlebells
15-20 Jack knives
12 Cyclist squats
12 Weighted hip extensions

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 16/13 Calories row (:45s)
2) 10 Dual dumbbell thrusters (:30s)
3) 16/13 Calories bike erg
4) 6-8 Burpee pull-ups (:30s)"

WARM-UP

3 Rounds of:
:45s Row erg
3 Pull-ups
6 Push-ups
9 Air squats
:45s Ski erg
5 Snatches
5 Snatch grip push press behind the neck
5 Overhead squats

---

SNATCH

Build up to a heavy, but fast single in 12:00 minutes.

---

CLEAN AND JERK

Build up to a heavy, but fast single in 12:00 minutes.

---

BACK SQUAT

Every minute on the minute:
1-7) 1 @ 80%
8) 7 @ 70%

---

OPTIONAL (BONUS)

Every minute on the minute for 40:00 minutes of:
1 ) 15/12 Calories row
2 ) 8 Burpee box jumps 24/20”
3 ) 15/12 Calories bike
4 ) 3-5 Wall walks

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

---

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

Then 3 sets of 3 @ 90-95% of the heaviest of 4.
Lift every 1:15.

---



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 5 @ 70%
Lift every 2:00 min


---

ACCESSORY


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


GHD sit-ups,
4 x 15

Sotts press,
4 x 8 (hard)

Lu raises,
4 x 10 (moderate)

High box jumps,
4 x 2-3

---



(OPTIONAL) CONDITIONING



100 Push press for time*

5 burpees every minute on the minute, including minute 0:00.
Choose a light to moderate weight.

WARM-UP

Every minute on the minute for 12:00 minutes of:

1) :45s Erg of choice
2) 12 Dumbbell snatches, alternating arms
3) 10 Dual dumbbell thrusters
4) 5 High box jumps

---

SNATCH


Primer,
Build up to a heavy, but fast set of 3-pos. snatch in 10:00 min.

(3-pos. snatch:
Hi-hang snatch + Hang snatch + Snatch)

Hang snatches,

build up to a heavy weight for the day in a complex of hang snatch + low hang snatch in 10:00 minutes.

Then 4 x (1+1) @ 90-95% of the heaviest set.
Lift every 1:15.

---

CLEAN AND JERK


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

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 86-88%

Jerk,
2 x 3 @ 75%
2 x 3 @ 78%
3 @ 81%
Lift every 2:00 min

---

ACCESSORY


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


GHD sit-ups,
4 x 20

Sotts press,
4 x 8 (hard)

Lu raises,
4 x 10 (moderate)

Weighted seated box jumps,
4 x 2-3

---



(OPTIONAL) CONDITIONING



For time:

100 Kettlebell swings 16/12kg
80 Push press 30/20kg
60 Weighted back rack lunges 30/20kg
40 Burpees
20 Wall walks

Timecap: 20:00 minutes

WARM-UP



3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

---

SNATCH


Every minute on the minute for 10:00 minutes of:
2 Snatches @ 74%
2-3s pause at catch on the first snatch.

---



CLEAN AND JERK

6 Sets of (2+2) @ 71%
2 Cleans & 2 Jerks
Rest 1-2 min between sets.
Deadstop cleans: no tng.

---

STRENGTH


Push press,
3 x 5 @ 64%

---



ACCESSORY

Seated shoulder press with dual dumbbells,
3 x 10 (moderate)

Bilateral bent over row with dumbbells,
3 x 10 (moderate)

Romanian deadlifts with dumbbells,
3 x 10 (moderate)

Meadow raise,
3 x 6 (easy)

Plank hold,
4 x 1:00 min.

---



(OPTIONAL) CONDITIONING


Every minute on the minute for 10:00 minutes of:
10/8 Calories echo bike (all out efforts)

Rest 3:00 min

6 Rounds for time:
10/8 Calories Echo bike
3 Power cleans
3 Front squats
3 Push jerks

M: 60kg N:40kg

WARM-UP


Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 8+8 1-Arm shoulder press
3) 15 Medball bearhug squat jumps
4) 15-20 Banded facepulls

---



STRENGTH


Shoulder press,
4 x 8 @ 90% of the heaviest set of 8 shoulder presses from last week.


___


CONDITIONING


As many reps as possible in 10:00 minutes of:
10/8 Calories ski
10 Dual dumbbell push press
10 Toes to bar

---



ACCESSORY

Seated 1-arm dumbbell shoulder press,
3 x 12/12 (easy)

Diamond push-ups,
3 x 12

1-Arm behind the neck tricep extensions,
3 x 10/10 (easy)

Core:

Tabata sit-ups.

8 Rounds,
:20s Sit-ups
:10s Rest

Tessa Borodulin

Leuanveto 5x4 Maasta/kumpparilla/kehonpaino/lisäpaino
Etukyykky 5x5 @75%

Emom 12:
1: 6 DB Bicep curls
2: 12 Romanian Barbell Deadlift
3: 8 Strict T2B/Straight leg raises/knee raises
4: Rest