21-15-9
Sumo Deadlift
American Kettlebell Swing
Box Jump
For Time

Challenging weights.

7 x every 3 min
3 high hang power snatch

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Goal & Intensity
-Practice technique and maximize controlled power in lifts.
-Develop the ability to maintain proper positions and rhythm on each rep.
-Short, intense sets focused on explosive yet controlled movement. Weights are moderate to maintain technical quality.
💡 Coach’s Tip
Focus on leg drive and initiating the bar smoothly; let the bar move naturally with your body alignment.
RPE: 7 → challenging but fully manageable.
Why: This session improves strength and technical skill in explosive lifts, develops motor control, and prepares you for heavier lifting days.

Deadlift
3x4

week 4/6
Built up
5 reps 67%
5 reps 70%
5 reps 75%
4 x 3 reps
up to 78-80 % of 1 Rm

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Build strength and confidence in the bottom position
Improve posture and stability under increasing loads
RPE 7–8: Challenging, but still controlled and repeatable
Stay tight and active during the pause
Keep your elbows high and chest proud throughout the lift
Build gradually through the percentage work
Focus on consistency rather than chasing heavier loads
Training Goal
Develop strength out of the bottom position
Transfer better positioning into regular front squats and Olympic lifts

💡 Coach note:

Week 4 is where the cycle starts to feel more like strength training than positional work. The pause and depth of the squat are still the priority.

Find your Frontsquat 1RM.

Snatch

1 - 1 - 1 - 1

95% max, lepää 4-5 min.

7 x every 3 min

2 deficit clean pull
+
2 hang power cleans

start around 70%

RPE 7

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Goal & Intensity
-Build pulling strength and improve clean positions.
-Develop speed and control in the receiving position.
-Moderate weight complex with controlled reps.
-Each set should feel consistent and technically solid.
RPE 7.
-You should complete every set without breakdown.

Coach’s Tip

Stay patient off the floor and keep the bar close.
Move fast under the bar in the hang clean.

Clean & Jerk 1RM
Build up to a daily max.
Go with split jerk or push jerk but keep it consistent to get the best results.

If you build to a max but have more in the legs, build to a squat clean max.
80 x1
85 x 1
90 x1
95x1
100x1
105x1
110x 1

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

16min alkavalla minuutilla

3-5 yleisliike + 3-5 thruster
Lisää viime viikkoon 1 toisto liikkeisiin tai lisää painoa maltilla thrusteriin