Treeni 2 (tän tilalla voi olla terwan karsintalaji 1) (huom lepopäivän jälkeen aina parempi tehdä karsintalaji)
Warm Up
3 sets with increased effort
30 sec bike erg
rest 30s
30 sec rowing
rest 30s

Metcon
3 sets with increased effort
3 min amrap
30/24 Calorie bike erg
Max Calorie Rowing in remaining time
rest 3 min
3 min amrap
30/24 Calorie Rowing
Max Calorie Bike Erg in remaining ime
rest 3 min

eli 6x3 min kovaa ja vika kovin

Cool down 3 min light bike erg + 3 min light row
vastus 1-3.

Clean and jerk, go every 1:30-2:00

2 x 2+2 @ 63-67%
2 x 2+1 @ 69-73%
2 x 2+1 @ 73-77%
2 x 2+1 @ 81-85%

– Drop the bar between cleans, reset and go
– Build up within each percentage range if you can

Final week of Clean&Jerk cycle.

1. Clean deadlift + low hang muscle clean + front squat + push press + split jerk
   4 x 2+2+2+2+2 x light
   rest 90s

2. Clean + split jerk
   build up to todays max 1+2

3. Push press
   build up to todays heavy 3

Alternate B1/B2

B1. DB bench press – 3 x 8-12 @ RPE 7-8 (2-3 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 x 8-10 @ RPE 8 (2 RIR), rest 2:00 before B1

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x HIP AIRPLANE
5x WEIGHTED SQUAT JUMPS *barbell/kb/db 20% bw
10 step OH DUCK WALK *plate
10x SLAMBALL THROW DOWN
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: HIP AIRPLANE 8:20

video: SLAMBALL THROW DOWN

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POWER CLEAN + FRONT SQUAT + POWER JERK
2x2x[1+1+1]@barbell, 3x1x[1+1+1]@55, jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
3x3@80%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS
1-2x1x[3+1]@barbell, 3x1x[3+1]@60%, ohs-%, rest btw sets 2min

OR
SNATCH BALANCE + OHS **tee tämä, mikäli tempaat enemmän raakana kuin kyykkyyn
1-2x1x[2+1]@barbell, 3x1x[2+1]@60%, ohs-%, rest btw sets 2min

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HALF (90°) FRONT SQUAT + FRONT SQUAT
3x1x[2+2]@70%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

5x SISSY SQUAT
6-10x DB PUSH UP RENEGADE ROW
10x SPANISH SQUAT *bw

Rest as needed

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video: SISSY SQUAT 3:13

video: DB PUSH UP RENEGADE ROW

video: SPANISH SQUAT

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PROG II - LIGHT-MODERATE WEEK 1/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

LIGHT-MODERATE DAY 2/36

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POWER CLEAN + CLEAN from KNEE + SPLIT JERK
2x1x[2+1+1]@barbell, 3x1x[2+1+1]@60%, jerk-%, rest btw sets 2min

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

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SNATCH PUSH PRESS + OHS
1-2x1x[5+2]@barbell, 3x1x[5+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

OR
SNATCH BALANCE + OHS **tee tämä, mikäli tempaat enemmän raakana kuin kyykkyyn
1-2x1x[2+2]@barbell, 3x1x[2+2]@70%, ohs-%, rest btw sets 2min *up to example 55-60-65%

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HALF (90°) FRONT SQUAT + FRONT SQUAT
3x1x[2+2]@70%, fs-%, rest btw sets 3min

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video: HALTING CLEAN DEADLIFT

video: CLEAN PULL from POWER POSITION

video: SNATCH BALANCE

video: HALF/PARALLEL FRONT SQUAT

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SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

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Video: weighted SIDE PLANK

Bench Press

3-3-3
2-2-2
1-1-1

Go Every 2:30

Every 1 min for 9 mins, alternating between:
6-8 10 strict Chin-ups
Pike Compression, 30 secs/ Single leg / Hollow hold flutter kicks
Arch Rock, 30 secs /sc: Arch hold

Penkki 4x5 (40-50-60-70%), 75%x amrap
-4x5 sarjat stopeilla

Kapea penkki 5x10-15

Takaolkapääsoutu x15-20
Ojentajat käsipainoilla maaten x10-15
Hauiskääntö levytangolla x15-20
-kierros yhteen putkeen
-5 kierrosta

Snatch high pull + snatch

2 x 2+2 @ 70-74%
2 x 2+2 @ 76-80%
2 x 1+2 @ 80-84%
3 x 2-3 @ 76-84%

Go every 1:30-2:00

– Use the snatch high pull to focus on pulling the bar as high as you can.
– In the snatch, focus on pulling yourself under the bar as quickly as possible
– The final part is 3 sets of just 2-3 snatches (no snatch high pull)