5/3/1+

Voima
E3MOM, 5 rounds
Deadlift x2
nouseva paino

WOD
8min amrap
10 KB swing
10 worm push up
10 air squat
20m säkin kantaminen

Alternate B1/B2

B1. Seated strict press, rest 1:00 before B2
Build to H6 (77-82%)
+
2 x 6 @ 90%H6
1 x 6+ @ 90%H6

B2. Strict pull up -, rest 2:00 before A1
Build to H6 (77-82%)
+
2 x 6 @ 90%H6
1 x 6+ @ 90%H6

– Build to heavy 6 (H6) @ or around 77-82%1RM strict press/strict pull up
– Once you’ve hit the H6 set, you have 2 back-off sets of 6, and 1 of 6+ @ 90% of your H6.
– 6+ = 6 or more reps

AMRAP10:
8 dl, L
6 hang clean, L
4 stoh, L
8 dl, R
6 hang clean, R
4 stoh, R
- rest 60s between rounds

With one kb.
You can choose WOD or EASY version for any class of the day.

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
5x HIGH BOX JUMPS
16 x DEAD BUG with PLATE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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BLOCK SNATCH from BELOW KNEE
2x3@barbell, 2x3x@50%, 2x3@60%, 2x2@70%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS

OR
PUSH PRESS + POWER JERK
1-2x1x[1+2]@barbell, 1+2@up to 75%, 3x1x[1+2]@80%, pp-%, rest btw sets 2min *up to example 55-65-70%

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
2+3@70%, 2x1x[2+3]@75%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

12x LAT PULLDOWN WIDE GRIP
12x DB FRENCH PRESS
5+5x DUMBBELL CURL & PRESS

Rest as needed

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PROG II - MODERATE WEEK 2/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 4/36

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@55-60%, 2x1x[2+1+1]@60-65%, sn-%, rest btw sets 2min

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot
2+2+3@90%, 2x1x[2+2+3]@95%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
OR
PUSH PRESS + POWER JERK
1-2x1x[3+2]@barbell, 3x1x[3+2]@75%, pp-%, rest btw sets 2min *up to example 55-60-65-70%

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
2+3@70%, 2x1x[2+3]@75%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

6-8sets:

3-4x 2 hang squat clean + 1 jerk 70-77%
3-4x 1 hang squat clean + 1 jerk 77-87%

e75s / or e90s

20 rounds for time with partner, alternate between a & b, YGIG for rounds:
a) 10 power snatch
10 lateral bar over burpee
b) 10 thruster
10 / 13 cal row

Rx: 40 / 30
TC: 24 (~70s / round)

Treenin flow: Pari 1 (P1) aloittaa kierroksella A:ta, kun P1 on valmis P2 suorittaa kierroksen A:ta, samalla P1 huilaa. Kun P2 on valmis, P1 suorittaa kierroksen B:tä P2:n levätessä jne. Molemmat parit suorittavat yhteensä 5 kertaa sekä A:n että B:n.

Skaalaus: Valitse painot, joilla pystyt tekemään halutessasi toistot putkeen ainakin ensimmäisillä kierroksella.

RPE 9

Bench press / or shoulder press

8-6-4-3

E3MOM /2-3rep in tank

🌲💙🌳💙🪴

2-3sets:

10-15 barbell row
10-15 bench press
60-90s plankhold