Maastaveto 2x4x80%, 6x70%, 8x60%

Etukyykky 5x3
-nousevat kuormat
-samat kuormat mitä 2 viikkoa sitten 5x5

Etuheilautus 3x30
-1min palautus sarjojen välissä

EMOM30 for quality:
a) monostructural
b) 5-8 OHS w/ 2s pause at the bottom (paino maasta)
c) monostructural
d) 8-12 + 8-12 s.a. bent over db row
e) rest

RPE 7 - työaika 30-45s / min.

Monostructurals: e.g. 7-12cal machine, 20-40 crossover / DU, 8-12 burpee, 6-10 shuttle run...

MODERATE WEEK 2/4

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Do your own 10 min warm-up

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MUSCLE SNATCH from POWER POSITION + OHS + POWER SNATCH from POWER POSITION + SNATCH from POWER POSITION
2×2× 2+2+2+2@barbell, rest 2min

SNATCH from POWER POSITION *pause in dip position for 1-2 sec
2×3@barbell, 3-4× 3@55-60%, sn-%, rest 2min

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CLEAN - JERK *split other side with each repetition
3×3@barbell - moderate-light weight, rest 2min

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BACK SQUAT + PLATE OH STATIC MARCH 60 seconds each sets
3×3@60-70-80%, rest 3-4min

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RDL *snatch grip, use straps - ilman kenkiä, jalkaterät suoraan eteenpäin
3-4× 12@50-55% sn dl-%, rest 2-3min

*split 12 reps = 4 sets × (3 reps + rest 15-30 sec in between)

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BACK SQUAT JUMP
3×5@20-25% bs-%, rest 2-3min

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video: Snatch from Power Position
Stand tall with the bar in your snatch grip hanging at arms’ length and actively push it against the hips. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Clean - Jerk "Clean into jerk"
Perform a clean, making sure to rack it with as close to a full grip as you’re able to, and accelerate up through the squat recovery as much as possible. Continue driving up through the squat at maximal speed to push the bar up off the shoulders and complete a split jerk. The key to the lift is a solid, balanced, precise clean that allows you to drive immediately from the bottom with maximal aggression.

video: Clean from Power Position

video: Plate Overhead Static March

video: Back Squat Jump

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10×/side BENCH ECCENTRIC LOAD HIP FLEXOR with hold 3s isometric pause
10×/side DB BULGARIAN SPLIT SQUAT opposite hand db
10×/side SINGLE LEG BRIDGE

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video: Bench Eccentric Load Hip Flexor with hold

video: DB BSS
https://www.tiktok.com/@deltabolic/video/7447369573457857798?is_from_webapp=1&sender_device=pc

video: Single Leg Bridge

Warm Up
2 rounds
2 min bike erg/ air bike
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
3 sets
16 suitcase tempo walking lunges (tempo 2 sec lowering down, no pause, up, 1 sec reset)
rest 1.5 min
6-8 hardened ring row (tempo 2 sec lowering down, no pause, up, 1 sec hold at top)
rest 1.5 min

2 sets
12-16 goblet hold cossack squat (controlled tempo)
rest 1.5 min
6-8 banded strict pull up (2-3 sec down, no pause, up, 1 sec hold at top)
rest 1.5 min

Metcon
For quality at 70-80% effort
3+3/4+4/5+5/6+6/7+7
single arm kb hang snatch
12-15 goblet squats @16/24kg after each set

rest 3 min

6-8-10-12-14 reps
strict abmat sit ups (keppi niskan takana)
12-15 kb swings @16/24kg after each set

Shoulder Press

4-3-2-1-2-3-4, As heavy as possible " Set by Set"

Go Every 2:30

Warm Up
3x40s easy + 20s moderate + 10s fast ski, rest 20sec bwn sets
then 2 rounds

2-3 wall walks + 3-5 a-push ups
3-5 strict chin ups into :10-20 sec chin over bar tuck/l-sit hold
10-20 band pull aparts/pass throughs etc

Strenght
As an supersets :
Bar MU + HSPU or c2b/pull up + hspu
Accumulate 30-40 reps total of both movements as you like!
rest as needed bwn sets

Metcon
Osio 1 (0-10 min)
2 erää:
3 minuuttia kevyt juoksu
2 min aikana : aina alkavalta minuutilta 6-8 overhead squats@52.5/35kg , loppuaika min huilia.
lepo 2 min ja siirry osioon 2 (10-12min)
Osio 2 (12-22 min)
2 erää:
3 minuuttia kevyt hiihto
2 min aikana : aina alkavalta minuutilta 12-16 ghd sit ups , loppuaika min huilia.
lepo 2 min ja siirry osioon 3 (22-24 min)
Osio 3 (24-34 min)
2 erää:
3 minuuttia kevyt juoksu
2 min aikana : aina alkavalta minuutilta 6-8 thrusters@52.5/35kg, loppuaika min huilia.
lepo 2 min ja siirry osioon 4 (34-36 min)
Osio 4 (36-46min)
2 erää:
3 minuuttia kevyt hiihto
2 min aikana : aina alkavalta minuutilta 12-16 c2b pull ups / pull ups , loppuaika min huilia.

AMRAP 10

50 Walking Lunges ( Step )
40 Sit-Ups
30 Air Squats
20 Push-Ups
10 Ring Rows

YGIG 24min

6-12m HSW tai WW
30 Maastavetoa 55-65%
20 Cal Koneella

Bench press 3x5

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, bs-%, rest 2-3min