Push-pull day

A) Prone barbell row - 4x8 reps
- Build up in 3-4 sets, then complete the 4x8 with the same weight.
- Go heavy! (RPE 8-9).

B) 3 sets
Seated barbell shoulder press x 8-10 reps
Chin up x 4-6 reps
Dumbbell chest fly x 10-12 reps
Supinated bent over lateral riases x 10-12 reps
rest 3 mins between sets

C) Dumbbell curl drop sets
- Pick a heavy pair of dumbbells you can complete 8-10 reps with, leaving no reps in the tank. Complete the reps, then without any rest go down one (or more) size and complete the reps again and so on until failure. Go for 4-5 sets (4-5 different weights.)

Back Squat

1-2-3-4-3-2-1, AHAP

Go Every 3:00

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO ESQUEDA

TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2-3x[2+2+2+2]@33% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE
2+2+2@barbell, 2+2+2@up to 70% sn-%, rest btw sets 2min *example of rise 50-60-65%

RDL *jerk grip
3x5@50%, jerk-%, rest 2min

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SUPERSET: quality : 3 rounds, no shoes
12x TRICEPS PUSHDOWN *banded
5x BOX JUMPS
20x WIRSTS FLEXION *barbell
15x FLUTTER KICK ABS

ACCESSORY

40s ON, 20s OFF x3 rounds
1) side plank, left
2) side plank, right
3) plank (normi, kyynärvarret lattiassa)

• jos liian kevyttä niin ota paino mukaan

INTERVALS

1min ON, 1min OFF x3 rounds (29min)
1) cal bike
2) 30s pull ups + 30s t2b
2) barbell front rack lunges @50kg
3) cal bike
4) wall walks

• minuutin aikana ”max” toisto (koita pitää suht samassa joka kierros) saat siis pilkkoa minsan aikana niin paljon kun haluut

SNATCH COMPLEX 3/4

3x 2 snatch + 2 hang snatch @65-70%
3x 1 snatch + 1 hang snatch @70-75%
4x 1 snatch @75-80%

• pidä sarjojen välissä sen verran taukoa, kun tarve.
• Kolmas viikko neljän viikol settiä jossa ideana, että painot nousee viikko viikolta pikkusen

5 sets:
Set 1: 5 reps @65%
Set 2: 5 reps @70%
Set 3-5: 5 reps @75%

4 sets:
1 Snatch Pull + slow descent + 1 Snatch pull

E2MOM 5
Set 1: 1 Power Snatch + 1 Snatch (70%)
Set 2: 1 Power Snatch + 1 Snatch (75%)
Set 3-5: 1 Snatch (80%)

3 sets
1 pause Power Snatch + 1 Snatch (55%)