DELOAD-MODERATE WEEK 8/9

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WARM UP sama saliohjelman kanssa

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SNATCH
2x3@barbell, 3x1@up to 67%, rest between sets 2min

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CLEAN + JERK
2×2[1+1]@barbell, 3[1+1]@up to 71% jerk-%, rest between sets 2min

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PUSH PRESS
3x2@80%, pp-%, rest between sets 2min

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FRONT SQUAT
3x3@RPE7 (could do 3 more reps), rest between sets 3min, *3@rpe7 -- target load of max ~84%

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 1-ARM DB PENDLAY ROW
6-8 TRICEPS PUSH UPS

Rest as needed

A1) Stop front squats 3x4x60% (3s stop)
A2) High box jump 3x5
A3) floor press 3x6x60%
A4) jumping push ups 3x6
at least 2 min rest between rounds

Back squat 15RM

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Warm Up
3 rounds
1 min run or bike erg
20-40 crossover single unders or single unders
4+4 single arm kb snatch
4+4 single arm kb clean&jerk
4 strict burpee + strict pull up
16 heel over kb

Strenght and Conditioning
Every 4 min for 12 or 16 minutes (3-4 sets)
250m running or 500m bike erg (target 1 min)
5/6 double kb snatches @2x12-16/20-24kg's (masters 45+ = 5 reps)
2-3 rope climbs

Every 4 min for 12 or 16 minutes (3-4 sets)
250m running or 500m bike erg (target 1 min)
5/6 double kb clean&jerks @2x12-16/20-24kg's (masters 45+ = 5 reps)
3-6 ring muscle ups

Every 4 min for 12 or 16 minutes (3-4 sets)
1 min max double unders
8-12 weighted box step overs
4-6 parallette hspu / deficit kipping hspu or strict hspu you choose

Accessory Work
3 sets
30-45s hanging from pull up bar
30-40m bear hug sandbag carrying
rest as needed

🎶🎵🎷🥁🪇🎺🎵🎶

Cash in $ 30 DU

Then 5 rnds
8 Push-ups
6 Pistol squats
4 Negative HSPU

Cash out $ 10 D-ball squat clean 50/40kg

A,
Snatch 1x1

Use the heaviest weight you can for the set.

15 mins to find a 1RM for the day.

B,
Clean & Jerk 1x1

Use the heaviest weight you can for the set.

20 mins to find a 1RM for the day.

C,
5 rounds for time of:
20/17 Bike Calories
20 Med Ball Cleans@9/6kg
20 Push Press @34/25kg

Compare to 2023.08.11

Goal: Sub 20 min

D,
3 rounds for quality of:
Recovery Row, 3 mins
Waiter Walk, pick load, L 15 ft/R 15 ft
10 Prone Snow Angels
10 Plate External Rotations, pick load
5 L/5 R Plank Reach Throughs

20 Min amrap

• 20 cals on Erg
• 20 Alternating hang clean and jerks 17.5kg DB

note Erg etc in comments - score is total reps

E0,5MOM5
Clean pull + squat clean
Moderate weight