Back Squat

Max 5 RM
Max 3 RM
Max 2 RM

Send Off 4:00

Omatoimi:

Lämmittely/liikkuvuus harjoite

Lähesty 15-20 minuuttia 5RM. Laita kello käyntiin, siitä neljän minuutin päästä 3RM ja siitä neljän minuutin päästä 2RM.

Toki sinulla on mahdollisuus ottaa usempikin yritys, mutta huomioi kuitenkin riittävä lepo ennen seuraavaa sarjaa.

4x 1 Push Press + 2 Push Jerk + 3 Jerk @ 85% from last week's heaviest set.

Pause Front Squats:

• 2x3 @ 75% of 1RM
• 3x2 @ 80% of 1RM
• 2x1 @ 85% of 1RM
• 3s. Pause at the bottom

50 T2B for time:

• Don't do less than 3 rep sets

työntöjä räkistä 3x1

Metcon (time)

Partner Morrison

With partner 100-80-60-40-20 reps for time:

Wallball 20/14lb
Box jump 24/20”
KBS 32/24kg

*Split workload evenly

7x every 3 min
3 hang squat snatch
for load
1-3 kg to 30.7

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–Focus on a strong pull and solid receiving position.
–Build confidence in the key positions ahead of the snatch test on August 12.
–Heavy but technical lifting day.
–Aim to add 1–3 kg from July 30, but only if mechanics are solid.
–Keep the bar close and think "legs first, then explode". A great lift starts with a great pull.
RPE: 8/10
–Lifts should feel heavy but controlled. Leave room for progression in the coming session.
Area of training focus:
Olympic lifting technique and body coordination. Practicing hang squat snatches strengthens the full pull chain, improves speed under the bar, and develops balance and midline control.

Power Snatch

6 x 2 @ 70-90% Drop & Go.

SO 2:00

1 Rive
1 STOH
1 Etukyykky
1 STOH

5x 2 Strict Press + 4 Push Press

• Build up to max weight