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)

*split both side

2x2x[1+1]@barbell, 1+1@up to 80%, 2x2[1+1]@85%, jerk-%, rest btw sets 2min

Ensimmäinen sykli Wendler-metodia alkaa olla loppusuoralla. Uuteen sykliin siirrytään ke 27.11. alkaen, ja se toistaa samaa kaavaa kuin edeltäjänsä.

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LÄMMITTELY
3-5min ergo
sitten
3 kierrosta:
5 pystypunnerrus tangolla (kevyt)
10 ojentajapunnerrus kuminauhalla, veto ylhäältä alas eli kuminauha leuanvetotankoon kiinni (kevyt)
12 ilmakyykky
12 kahvakuula swing

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PYSTYPUNNERRUS
5@ 40%
5@ 50%
5@ 60%

-1-2min lepo sarjojen välillä

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APULIIKKEET
3x 6+6 pystypunnerrus kahvakuulalla, pohja ylöspäin (keskiraskas)
3x10+10 yhden käden kulmasoutu (keskiraskas)
3x10 pohjenousut (keskiraskas)

2-3sets:

10-20 cyclist squat
10-20 deadbug

Deadlift

4-4-3-3-2

E3MOM /2-3rep in tank

6-8sets:

2 hang squat clean + 1 jerk 70-80%

E75s / or e90s

5/5/5+

Rest & Recover

5x5 Benchpress

Alternate B1/B2

B1. Seated strict press, rest 1:00 before B2
Build to H4 (81-86%)
+
2 x 4 @ 90%H4
1 x 4+ @ 90%H4

B2. Strict pull-up, rest 2:00 before A1
Build to H4 (81-86%)
+
2 x 4 @ 90%H4
1 x 4+ @ 90%H4

– Build to heavy 4 (H4) @ or around 81-86%1RM strict press/strict pull up
– Once you’ve hit the H4 set, you have 2 back-off sets of 4, and 1 of 4+ @ 90% of your H4.
– 4+ = 4 or more reps