a ) Main strength
Week4 — > strength

Bench press waves
3-2-1 3-2-1 3-2-1
— first wave: mod-heavy weights
— second wave: 2-3% heavier starting weight than wave1
— third wave: 2-3% heavier starting weight than wave2
— within the waves slightly building too
Rest as needed

b ) Accessory strength (chest - AB)

3x
8-10 Incline DB bench press@mod.
10-12 Lying leg raises

3x
10-10 DB low to high raise@light-mod
10-10 KB side bend@heavy

c ) ‘Pump sesh’

Team of 2
Accumulate together 7 min of Sandbag/D-ball bearhug hold

— pairs can change anyhow but before the switch 10 V-up/Tuck up must be performed by both of them
— workout starts with the sit ups
— time cap: 10 min

2-3rounds:

10 snowangel
10+10 suitcase deadlift

EMOM 16
work for quality, 45s.
M1 HS walk
M2 muscle ups
M3 ghd sit up
M4 rest
pick reps so that you are able to perform clean reps

For Reps

16 x 20 on 10 off
20 SGL Arm Hang DB Clean and Jerk
15 Wall Balls
10 Burpees
-move on the 20s. clock, continue where you ended
@22.5/15 kg
@9/6 kg

Smolov - viikko 9, treeni 2
3-3-4-3-5-5

Smolov viikko 9
3-4-4-4-4-5

-5 t2b/ 10 leg raise
-10 GTOH 20/15kg plate
-15 burpees

-2s pause at the bottom of the dip
-2min rest
-athletes choice on load

Warm-up

3-minute Echo bike + 3-minute Row
+
2 rounds
5 Inchworms
5/side Offset kang squats
10 DB shoulder shrugs
+
2 rounds
5/side Single leg DB snatch
10 Tension swings
10 DB Z-press
+
3 rounds @ increasing pace
6 DB snatches, alt
6 Chest-to-bar pull-ups
3 Wall facing handstand push-ups
6 DB walking lunges (alternate positions each round)
1 Shuttle run
1 Handstand walk
60-seconds rest between rounds

Partner Workout
Amrap 8mins / 2 mins rest x 3 sets
A,
4–8-12-16…
Cal row
Syncro USA swing @24/16kg

B,
4–8-12-16…
Cal row
Syncro Kb Snatch @24/16kg

C,
4–8-12-16…
Cal row
Syncro Kb burpee deadlift @24/16kg