Grand Masters SM-Kilpailut 50v. ja vanhemmat, Kuusankoski, Kouvola (KuKisa)

Kuusankosken Urheilutalo
Uimahallintie 10
Kouvola, 45700

Sunnuntai 19.4.2026:
Naiset ja miehet 50v
Ensimmäinen punnitus 08.00

kisainfo: https://painonnosto.fi/tapahtuma/masters-50v-ja-vanhemmat/

---

---

Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

--

SNATCH
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

---

10 min tauko ja evästä nassuun!

---

CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

3 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.

5 High box jumps
5 Plyo push-ups
5 Ball slams
5/side Single leg DB snatch
5:00 Bike Erg @ easy pace

3 Rounds @ focus on posture & quality

20–30m KB Front rack carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank*

8 x 3min On / 2min Off (40min total)

A)
5+5 DB hang clean & jerks
10 box jump overs
7 cal bike erg

B)
6 shuttle runs (10m = 1 rep)
2 wallwalks
7 cal row

C)
10 double db thrusters
6 dumbbell over burpees
7 cal bike erg

D)
15 kb swings
8 push-ups
7 cal row

1. Yleislämmöt

2. Kevyttä venyttelyä

3. Lajilämmöt

4. Kevyttä venyttelyä

5. Nouse sillä tyylillä kohti ykköstä mitä käytät treeneissä eli jos tarvitset paljon sarjoja alle, silloin tee niin…jos taas tarvitset pitkiä sarjoja alle, silloin tee niin…muutama yleisohjeistus kuitenkin:
   -vähintään 5-8 sarjaa alle eli sama ohjeistus mitä joka ikiseen treeniin
   -ykkösiä 70-80% eteenpäin
   -ei ole kiire

6. Mieti tavoiterauta/raudat valmiiksi ja miten lähestyt…

W/U - 800m run
2 Rds
10 Wall Balls
5 GHD Sit Ups

Strength - Back Squat
3 reps EMOTM for 15 min
1st 5 = 75% of 1 rm = 110
2nd 5 = 80% = 115
3rd 5 = 85% = 120

WOD - 21-15-9
Burpees
K2E

10:30

hand tears!!

Barbell prep

3 Sets @ increase load each set (start w/ empty barbell)
3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches

With a running clock

@ 0:00
9-7-5 for time
SB cleans @ 70/45kg (150/100lbs)
Ring muscle ups
@ 10:00
18-14-10 for time
SB squats @ 70/45kg (150/100lbs)
Handstand push-ups
@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull ups

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the ring muscle ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall game plan on each? Did it play out how you thought or were there surprises?
– Were you able to push all three (3) pieces? If not, what happened?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB clean and jerks @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Ring muscle-up → Bar muscle-ups → Jumping bar muscle-up → Strict chest-to-bar pull ups (9-7-5) → Strict pull ups (9-7-5)
SB squats → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB front squats @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Handstand push-up → Handstand push up to ab-mat (reduced ROM) → Standing HSPU variation of choice → Hand release push ups
GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up
Chest-to-bar pull ups → Pull ups → Ring rows

E2:00 x5:

5-4-3-2-2 strict press
5 push press
10 front squat (goblet squat)

AVAILUT
Cat - Cow
AKK - Kobra
Lankku - lonkankoukistaja
Syväkyykyssä kierrot
90/90 taivutus eteen - kierto taakse
Selinmakuulla jalkojen kierrot koukussa yhtä aikaa

HALLINTA
2 kierrosta 40s./liike/puoli
1. Staattinen seinäkyykky
2. Polvi koukussa pohjenousut oik. & vas.
3. Yhden jalan kyykky eteen oik. & vas.
4. Pull over seisten vk oik. & vas.
5. Dead bug lp ja jalkojen kierrolla

Supersarja
3 x 8-10-12 maljakyykky (raskas)
3 x 12-10-8 v-nostot lp/kp
3 x 30s. hiihto
Lepo