EMOM 5
1 squat clean + 1 front squat
at 80% 1RM squat clean

EMOM 5
1 power clean + 1 squat clean
at 80% 1RM power clean

Four sets of:
Front-Racked Alternating Reverse Lunges x 12-14 reps

A:
Snatch pull + power snatch + squat snatch
5x1 @70-75%

B:
Power clean + push jerk + split jerk
5x1 @65-70%

DELOAD-MAXIMAL WEEK 9/9

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WARM UP sama saliohjelman kanssa

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PUSH PRESS
3x1@working up to maximum, rest between sets 2min

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FRONT SQUAT
3x1@working up to maximum, rest between sets 3min

Power snatch + Deep power snatch + Snatch

6 to 9 x 1+1+1 @ 60+%1RM snatch, Go every 90-seconds to 2-minutes

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.

1 – Catch in a power position, pause for 1-second, stand up to finish the rep

2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep

3 – Regular snatch

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 overhead squats (OHS) Tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches
– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Partner Workout (You GO, I GO )
5 rounds of
21 toes to bar
42 wall ball @9/6kg
63 box jump over @60/50cm
84 Double under

Timecap : 35 mins

Run for 12 minutes on the treadmill. Result: distance in meters.

For time:

42,195 km

Omatoiminen

Aika-arvio 3-4 tuntia. Kannattaa aloittaa erittäin rauhallisesti. Suositeltavaa on käyttää sykemittaria ja soutaa vihreällä sykealueella valtaosa matkasta. Viimeisen 30minuutin aikana voit antaa sykkeen nousta. Mukaan kannattaa varata energia juomaa 3-5 litraa, sipsiä, energia geeliä. Aloita näiden nauttiminen tasaisesti 15-20 minuutin välein koko harjoituksen ajan.