Strength

Squat

Strength 4*5
Hypertrophy 4*8

Accessories

3 sets of 8-12 reps
weighted step ups (each leg)
Hip extensions (add weight if possible)

Workout

800m single arm farmers carry

LÄMMÖT & OHEISET SALIOHJELMAN MUKAAN!

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CLEAN + PAUSE SQUAT JERK dipin pohjassa
1+3@50%, 1+2@60%, 1+2@70% ty-% pal 2min

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DIP & DRIVE + SPLIT JERK
2+2@70%, 2+2@76%, 1+1@81% ty-% pal 2min

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SPLIT JERK
2@86%, 2x1@91% ty-% pal 2min

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CLEAN + FRONT SQUAT
3+2@50%, 2+1@60%, 2[2+1]@65%, 2[2+1]@70%, 2+1@76%, 3[2+1]@81%, 2[2+1]@86%, 1+1@91% ty-% pal 2min

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BLOCKS CLEAN HIGH PULL below knee height + HIP CLEAN PULL trap. - samaan vauhtiin
2[4+2]@91%, 2[3+2]@101%, 3[2+2]@111% ty-% pal 2min

1A) WEIGHTED DIP 3X6X40%
1B) FROM KNEES TO FEET + HIGH JUMP 3X3

Strength

Novice: 3*5 OH squat
5*3 Snatch pulls (hang)
Advanced: 5 sets of 1 hang snatch+3 OH squats
3*3 Snatch pulls

Workout

5-4-3-2-1
KB press (aim to increase weight each round)
10-8-6-4-2
Heavy DB hang snatch

Strenght
Wendler program Bench Press
5 reps @40% of it (90% of 1rm)
5 reps @50% of it.
5 reps @60% of it.
rest 2-3 min bwn sets.

Then Prep for squat cleans and SHSPU's for 10 minutes and start quality workout

For Quality
2 sets
9-7-5-3 reps of
Squat Cleans @60/42.5kg or 52.5/35kg% of 1rm
Strict HSPU
rest 5 min and repeat

Strength

Novice: 3*5 push press (press if necessary)
5*3 drop into split (no weight)
Advanced: 3*3 push press
5*2 split jerk

Workout

6 sets of

30 sec on 30 sec off
Sandbag over shoulder
Rest 4mins

6 sets of
30 sec on 30 sec off
max distance on erg

6x3 v3

LÄMMÖT SALIOHJELMAN MUKAAN!

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HIP MUSCLE SN + SN BALANCE + OHS
3[2+2+2]@nousu 50% te% pal 2min

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BLOCKS SNATCH below knee height
2x3@50%, 3@60%, 2x3@70%, 2x3@76, 2x2-3@81% te-% pal 2min

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SN PUSH PRESS + SN BALANCE
3+3@50%, 3+1@60%, 2[3+1]@70%, 2[3+1]@76%, 2[3+1]@81% te-% pal 2min

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BLOCKS SNATCH HIGH PULL below knee height
4@70%, 4@91%, 2x4@101, 2x3@106%, 2x1@111% te-% pal 2min

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BACK SQUAT
3@50%, 3@60%, 3@70%, 2x3@80%, 2x2@85% tk-% pal 2min

Snatch

1 x 70%, 1 x 73%, 1 x 75%, 1 x 78%, 1 x 80%, 1 x 83%, 1 x 85%, 1 x 90%

Clean & Jerk

1+1x70%, 1+1x73%, 1+1x75%, 1+1x78%, 1+1x80%, 1+1x83%, 1+1x85%, 1+1x90%

Back Squat

4 x 2 x 77%

Recovery 20 min.

Easy Ergo & Stretching