Back squat 4x8 reps, then max reps @ 95%

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:
5 + 5 WINDMILL, lintti

3-5 + 3-5 ROLLING PISTOL SQUAT / PISTOL SQUAT

10+10 - 10+10 BICYCLE ABS + LEG LIFT

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD

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SNATCH (SN) GRIP
3[1+1]+3 TALL MUSCLE SN & OHS + SQUAT POSITION MUSCLE SN
3+3[1+1+1+1] HIP SN BALANCE + SN PRESS & OHS & SN DROP & SOTS PRESS
3+3+3 HIT & HIGH PULL + HIT & JUMP + HIT & POWER SN
3[1+1] SN PULL TILL POWER POSITION & MUSCLE SQUAT SN
3[3+1] POWER POSITION BOUNCE & MUSCLE SQUAT SN
3[1+1+1+1] HIP SN + SN ABOVE KNEE + SN BELOW KNEE + SN

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Nosta päivän maksimit joko salilla tai vaihtoehtoisesti Lepun (Jorma Rajakangas) pn-kisoissa Leppävirran amiskalla la 30.10.2021, punnitus klo 10.00-11.00 ja kisat alkavat klo 12.00.

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SNATCH PÄIVÄN 1RM

LÄHESTYMINEN (20-24min)
3@tanko, 2@50%, 3@55%, 2@60%, 2@65%, 2@71%, 2@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%) pal 2min

LAVA
1@96-98%, 1@98-101%, 1@101-103%

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10min tauko

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CLEAN + JERK PÄIVÄN 1RM

LÄHESTYMINEN (20-24min)
3+3@tanko, 2+2@50%, 2+2@55%, 1+1@60%, 1+1@65%, 1+1@71%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min

LAVA
1+1@96-98%, 1+1@98-101%, 1+1@101-103%

A,
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause Overhead Squat- 3 secs pause at the bottom of each rep

B,
3 rounds for time of:
6 Power Snatches@61/43kg
4 Squat Snatches@61/43kg
5 Shuttle Runs, 20 m

Shuttle Runs- 10 m down and back

Goal: Sub 10 mins

C,
Each for max cal:
Echo bike : 3x 6 mins

Complete as:
3 mins- RPE 6
2 mins- RPE 8
1 min- RPE 9

1. Clean 40kg
2. Front Squat - 70kg PR

30min AMRAP: “McGhee”

Rx
5 Deadlifts (125/87,5 kg)
13 Pushups
9 Box jumps

Scaled
5 Deadlifts (100/65 kg)
13 Pushups
9 Box jumps

Eazy
5 Deadlifts (80/50 kg)
13 Pushups on knees
9 Box step ups

1.) Drop snatch +sots press + ohs 5×3+3+3
2.) Man press 5×2
3.) Bench press 6×4
4.) Back squat 5×3 2sets w/5.sec ecentric

1.) Muscle snatch +ohs 4×3+3
2.) Tall snatch w/No feet movement 5×3
3.) Power snatch +ohs 5×1+1
4.) Pig squats 20,19,18,17........1 adding weight

21-15-9
SDHP
Push-up

Sumodeadlift
3x8

Tempaus+vala 2 x 1+1
34kg saakka, 36kg ei tänään irronnu, loppuun vähennys 30kg setti

Rive+etukyykky+työntö 2x1+1+1
30,35,40,44,45,49,52

Takakyykky
Kakkosia 45,60,70
Neloset 80,85

Ja loppulankkujumppa!