PUSH & PULL

4x
4 shoulder press + 6 strict (weighted) pull up
- rest as needed

Part A).
Skill Primer
Hang Muscle Snatch & Pause OHS
(5-8 sets x 3+2 / 0:03 pause in the bottom)

Part B).
Hang Snatch & Snatch Balance
(8 sets x 2+2 / 55%-70%)

E2MOM x8: alternate between a & b
a) 10-15 cal row
b) 6-14 bar over burpee

Target: work 45-60s per interval

• 5x4 snatch pulls

Spilt jerk from the rack
5 sets of 1 @ 90-95% of 1RM clean and jerk

Hang clean + clean
4 sets of 1 hang clean, 1 clean @ 85% of 1RM hang clean from 2 weeks ago

Paused overhead squat
5 sets of 5 reps with a 3 second pause on the bottom @ 65-70% of 1RM snatch

Clean pulls to target
4 sets of 2 @ 110% (same as last week but going to a target)

Additional accessories
3 x 16 walking lunges @ moderate load 7RPE (2x DB’s)
3 x 12 calf raises either on machine or off a plate @ 8RPE
3 sets
30 sec plank hold
15 deadbug
15 bird dog

Istutaan sohvalla ja katsotaan leffoja. Janita sitä tämä tarkoittaa. ( Jonnet on heti miettimässä jotain aivan muuta)

3 sets of:
- 3 Deadlifts @70-75% 1RM
- Unbroken set of HSPU (keep 2-3 reps in the tank)

rest 2-3 min between sets

LÄMMITTELY
Kiertoharjoitus
3 kierrosta
60s./liike, 15s. siirtymä

1. Rangan rullaus korokkeella KK kanssa
2. Dead bug
3. Sjmv KK
4. Lisko + kierto (60s./puoli)
5. Takakyykky kepin kanssa

VOIMA
4 x 8 takakyykky
kts. erillinen treeni

TAKAKETJUN HUOLTO
60s./liike/puoli
• Nilkan venytys
• Pohjevenytys
• Istuen avustettu eteentaivutus kuminauhalla
• Kyyhky

E90s x5:
4-6 strict / banded / negative pull up / paused ring row
last set RIR 0-1

2 rounds of
3/3 x Arm Bar w/ 3 s hold
5/5 x Bottom Up Clean
5/5 x Staggered Stance Kettlebell Deadlift
20/20 sec Bottom Up Side Plank

Emom 20’
1 min: 5/5 x Half Knee Press
2 min: 10 x KB Push-Up Row
3 min: 10 x KB Dead Bug
4 min: 5/5 x Dead Squat Clean
5 min: 10 x Deficit Stiff Leg Deadlift
@16/24