BULGARIAN SPLIT SQUAT + BENT OVER ROW

4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. BURPEES
2. LEFT 1-LEG RDL *supported or without
3. KNEE IN TWISTS
4. RIGHT 1-LEG RDL *supported or without
5. SCAPULA PUHS UPS IN WALL HANDSTAND / SCAPULA PUHS UPS IN DOWNWARD DOG position / SCAPULA PUHS UPS IN HIGH PLANK

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip
3+3 x PUSH PRESS + PUSH JERK
3+3 x SQUAT JERK + POWER JERK
3 x STEPPING JERK BALANCE *both side, rytmi taka-etu
2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side
2+2 x TALL JERK + RHYTHM DIP JERK *both side
2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

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PROGRAM 1

SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@61-70% sn-%, rest btw sets 2min

CLEAN SLOW HIGH PULL *full foot + SLOW PULL CLEAN + POWER JERK + JERK *split jerk both side
1+1+1+2@barbell, 4x[1+1+1+2]@61-70% jerk-%, rest btw sets 2min

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PROGRAM 2

TALL SPLIT JERK *both side + PUSH JERK Behind The Head IN SPLIT *both side + POWER JERK *rack/blocks
2-3x[2+2+2]@40-50% jerk-%, rest btw sets 2min

POWER JERK + SPLIT JERK *hold the lockout and split position for 2 seconds + SPLIT JERK *rack/blocks
4-5x[1+1+1]@80-84%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
3@up to 90%, then DROP SETS 3-4x3@-10%, fs-% rest btw sets 2min

CLEAN PULL + CLEAN PULL from Below Knee + CLEAN PULL from Above Knee *full foot + TRAP PULL
2-3x[1+1+1+3]@90% jerk-%, rest btw sets 2min

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VARKAUS PM-KISAAJAT:

SNATCH *nousu aloituspainoon
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

CLEAN + JERK *nousu aloituspainoon
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%)

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 SEAL ROW *barbell bench grip
8+8 LANDMINE TWIST
30 sec HANGING

Rest as needed

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *sn grip + BACK SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3+3+3 x SNATCH DROP + OHS + TALL SNATCH

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x SNATCH PULL ABOVE KNEE *full extension & hold + SNATCH HIGH PULL ABOVE KNEE *full extension & hold *high pull rintalastan alaosa - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER SNATCH from POWER POSITION + POWER SNATCH from POWER POSITION *90° + SNATCH from POWER POSITION

1+1+1 POWER SNATCH ABOVE KNEE + POWER SNATCH ABOVE KNEE *90° + SNATCH ABOVE KNEE

1+1+1 POWER SNATCH BELOW KNEE + POWER SNATCH BELOW KNEE *90° + SNATCH BELOW KNEE

1+1+1 POWER SNATCH + POWER SNATCH *90° + SNATCH

4 x CLEAN + SPLIT JERK *split jerk both side

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PROGRAM 1

TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec, no failures
2-3x[1+1+1]@up to ~50% sn-%, rest btw sets 2min

BLOCK SNATCH HIGH PULL *full foot + POWER SNATCH 90° + SNATCH
*barbell from power position
2x[2+2+2]@barbell, 3x[2+2+2]@50-55% sn-%, rest btw sets 2min

BLOCK CLEAN HIGH PULL *full foot + POWER CLEAN 90° + CLEAN + JERK *split jerk both side
*barbell from power position
2x[2+2+2]@barbell, 3x[2+2+2+2]@50-55% jerk-%, rest btw sets 2min

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PROGRAM 2

SNATCH + SNATCH ABOVE KNEE
3x2x[2+2]@barbell, 4x[1+1]@70%, rest btw sets 2min

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PROGRAM 1 & 2

SQUAT JUMP 4x3, rest btw sets 2min

DOUBLE BOUNCE BACK SQUAT
2x2@50%, rest btw sets 2min

BACK SQUAT
3x3@70% rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION *full foot + PUSH JERK in SNATCH
3x[3+3]@RPE8 *could do 2 more reps, rest btw sets 2-3min

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VARKAUS PM-KISAAJAT:
SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

BOX JUMP
3x5, rest btw sets 2min

BACK SQUAT
4x4@up to 75-80%, rest btw sets 2min

CLEAN PULL *full foot
4x3@110% jerk-%, rest btw sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 BENT OVER ROW *vastaote
8+8 DB/BW SIDE SQUAT / COSSACK SQUAT
30 sec PLANK with WEIGHT *kyynärnoja ja kuorma alaselän päällä

Rest as needed

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×5@70%, 5+ reps@70% 2-3 reps left for final set, sp-%, rest btw sets 2-3min

3x Max reps strict ring dips

• Compare to first weeks results

2-2-2-2 Bench Press @ 80% of Max

• Be explosive

Back Squat 3-2-2-1 @ 80-85-90-95%

Syksyn VOIMA-ohjelmoinnin kuudes kierto. Lokakuun lopulla testataan 3 toiston maksimit pääliikkeissä.

Harjoitus 4) Penkkipunnerrus

Lämmittely 8min
30sek ergo
4+4 askelkyykky taakse ristiin
6 käsipainopenkki
8 rengassoutu

Penkkipunnerrus
1x5, RPE 9 tai noin 80-85% 1RM tuloksesta. Aikaa noin 12-15 minuuttia. Jonka jälkeen
2x8 @85% viimeisestä x5 sarjasta.
- Merkkaa tulokseen penkkipunnerruksen paino (bench press).
- Prosentit ovat suuntaa antavia, tähtää päivän RPE-arvon toteutumiseen.

Leuanveto, vastaote (8min EMOM)
- Tee annetut toistomäärät itsellesi sopivalla tasolla minuutin välein. Tee nämä harjoitukset aina samalla tai aikaisempaa kertaa haastavammalla variaatiolla.

Taso 1. 1–2 toistoa lisäpainolla
Taso 2. 1–2 toistoa kehonpainolla
Taso 3. 1–2 toistoa kuminauhalla

Askelkyykkykävely (käsipainot)
2x8+8, RPE 9
- - Lisää painoa viime viikosta (isompi RPE).

Jalkojen lasku lattiaan
2x8-12
- Vastus: Laita kuminauha räkin ympäri ja ota se suorille käsille pään päälle. Vastusta kuminauhan vetoa räkkiä kohti.

Warm Up
2 rounds
40/20/10s of rowing, add speed.
5 prone ATYT's
10 cossack squats
10 glute airplanes
2-3 sets snatch barbell warm up (mix as you like)
rest 1 min bwn sets

Weightlifting
3x 2 snatch pulls + 2 high hang power snatch +2 ohs 35-55%
4-5x1+1+1 power snatch + hang power snatch + TNG squat snatch @60-80% of 1rm snatch
rest as needed bwn sets

Strenght
Back Squat 10+8+8+8 reps@60-70-75-80% of 1rm
rest as needed bwn sets

5x3 Power Clean

• Use the same weight as the first week. Moderate weight and explosive reps.