Clean pull 4x1

tempo snatch pull + power snatch + OHS practice

4rnds for time:
5 power clean @50/30
5 frontsquat
5 bent over row

Myrskyn painonnostokisat

Bench press 5-3-2

Db row

6 sets:
5 Pull-ups
- 2min rest btw sets

Tällä viikolla useammalla kisat Kempeleessä, kevennys viikko ohjelmassa myös!

Squat Proge

A) Back Squat:

• 5x3 @85%

*rest 3min between

B) Tempo Squat: (3s down)

• 3x3 @65%

Metcon

EMOM 10:

1: 1 Legless RC + 1-2 RC
2: 8-10 DB Bench Press (2x20kg)

-Rest 5min-

EMOM 10:

1: 8-10 Strict Pull Up
2: 8-10 Double DB Push Press (2x20kg)

Accessories

A) 3x Superset:

• 15-20 Banded Tricep Ext
• 1 Set Of Narrow Grip Parallette Push Up

*rest 2-3min between rounds

B) 3-4 Rounds For Quality:

• 10 Barbell Bicep Curl (jos löytyy semmone pieni käyrätanko, nii sillä)
• 10-15 DB Lateral Raise

EMOM x 8-12

1) machine
2) 5 press + 5 push press + 5 push jerk
3) machine
4) 10+10 kb side bend

Warm Up
3x40/20/10s rowing, add speed. rest 20s bwn sets
band pulls + banded hip activation
then barbell prep as needed and hit the workout

Weightlifting
tempo power snatch + tempo snatch + snatch 3x1+1+1reps@35-50%
tempo snatch + snatch 3x1+2reps@55-65%
snatch 10x1reps@70-80% , new set every 1 min
tempo clean + clean + slow excentric jerk + jerk 3x1+1+1+1reps@35-50%
clean+jerk 3x2+2reps@55-65%
clean+jerk 7x1+1reps@70-80%, new set every 1.5min.

Metcon Prep:
4x10 sec on / 20 sec off
odd: echo bike
even : burpees

Metcon

Tabata (alternating rounds echo bike/burpees) (4x both)
odd: echo bike
even : burpees
8x20 sec on / 10 sec off

Cool down
3-5 minutes of light echo bike