Hamstrings

3 sets:

20 good mornings

rest 60s btw

3-4 ROUNDS FOR QUALITY

-5/5 Front foot elevated split jump
-5/5 Rotational medball throw
-20-30s Battle rope
-Rest as needed-

Part A).
Skill Primer
Hang Muscle Clean & Pause Push Press (5-8 sets x 2+2 / 0:03 pause in the dip)

Part B).
Pause Clean, Hang Clean & Split Jerk
(8 sets x 1+1+2 / 60%-75% / 0:03 pause below knees)

VÄLIVIIKKO VOIMA-OHJELMOINNISSA
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LÄMMITTELY
3-5min ergo

sitten 8-10min AMRAP

Suorin käsin lankku + 5+5 shoulder tap (=kädellä kosketus ristikkäiseen olkapäähän)
Lonkankoukistajavenytyksessä käden kierto 5+5
10 kyykky-takareisipumppaus
3-6 takakyykky, 3s stop pohjassa (nouse painossa työsarjojen kuorman "suuntaan")
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TAKAKYYKKY
4x6 @ 50-55%

-noin 2min lepo sarjojen välissä
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APULIIKKEET
3x3 korkea boksihyppy
-Tee boksihypyt ennen muita apuliikkeitä
-1-2min lepo hyppyjen välillä
-tavoittele mahd. korkeita hyppyjä

3x12 lantionnosto RPE 7
3x6+6 Bulgarialainen kyykky RPE 7
-1-2min lepo sarjojen välissä

6 sets every 2min:
5+5 DB/KB snatch

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Front squat 5-5-5-5-5 reps

• Post loads to the comments.

DB pull over on bench 4x6

bear pos. wall tapping 4x5/5

10'EMOM
1: 5 frontsquat
2: 3/3 one arm KB press

5 sets of 6 reps

Go every 2:30

Split jerk from the rack
10 x 1 - start first lift @ 80% of max split jerk
Then each lift you make (as long as it’s not a scrappy rep) add 3% to percentage
If you miss a lift go down 5%
Log heaviest lift

Low hang clean, below the knee
6 x 1 @ 85% of max clean

Clean pull
2 @ 90%
2 @ 95%
2 x 2 @ 100%
2 @ 105%

Optional accessories:
1 min hollow hold into max effort bent over row @ 50/30kg
x3