Find thurster 1 RM in five minutes

6-8sets:

3-4 x 2 hang squat clean 70-80%
3-4 x 1 hang squat clean 80-90%

(above knee)

MAXIMAL DAY 23/30

---

WARM UP n. 15min

no shoes

TEE OMAT TAI

YOGA WORKOUT /side *hold each pose for 10 seconds
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE

---

2 rounds

10+10+10+10x BAND MONSTER WALK *for- & backwards + side step + squat
10x HIGH PLANK BIRD DOG
10x/side QL SIDE BEND *light barbell
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

---

video: BAND MONSTER WALK

video: HIGH PLANK BIRD DOG

video: QL SIDE BEND

---

---

MUSCLE SNATCH + SNATCH BALANCE
2x1[3+3]@barbell, rest btw sets 2min

SNATCH
2-3x3@barbell, 2x3x@50%, 2x2@60%, 2@70%, 2@75%, 2x1@80%, 1@80%, 1@85%, 1@90%, 1@95%, 1@100%, 1@102%, rest btw sets 2min

*Rovaniemen kisaajat:
3x3@barbell, 2x3x@50%, 2x2@60%, 2@70%, 2@75%, 3x1@80%, rest btw sets 2min

---

BLOCK BACK SQUAT °90
2@50%, 2@60%, 2@70%, 2@80%, 2@90%, 2x1x@95%, rest btw sets 2min

---

SUPERSET: quality

3 rounds: NO SHOES

6x REVERSE HYPER with weight
6x ROLL ABS / GHD SIT-UPS with weight

Rest as needed

KEHONHUOLTOA!

---

---

PROG II - HEAVY-MAXIMAL WEEK 10/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

HEAVY-MAXIMAL DAY 29/36

---

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 2x1x[1+1]@88%, jerk-%, rest btw sets 2min

---

CLEAN PULL *full foot
2@100%, 2@105%, 2@110%, jerk-%, rest btw sets 2min

---

SNATCH BALANCE
2x3@barbell, 1@up to the maximum of the day, then do 1x2@80% of that max, sn-%, rest btw sets 2min

---

FRONT SQUAT
3x3@75%, fs-%, rest btw sets 3min

---

SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

Squat snatch 8x1x85%

10 x 35s on / 20s off:

1. erg
2. box step up
3. DB Jefferson curl -> DB RDL
4. Cuban press
5. ring row -> scapular pull up

MODERATE DAY 22/30

---

WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT /side *hold each pose for 10 seconds
FORWARD BEND
WARRIOR I
WARRIOR II
TRIANGLE
SIDE STRETCH
REVOLVING TRIANGLE
HALF MOON
WARRIOR III
EXTEND BIG TOE HOLD
DOWNWARD DOG
LOW PLANK
COBRA POSE
CHILD POSE

---

2 rounds

8x BANDED FACEPULL OH PRESS to SQUAT
8-10x/side HIP UPRIGTHING
5x/side WINDMILL *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

---

video: BANDED FACEPULL OH PPRESS to SQUAT

video: HIP UPRIGTHING

video: WINDMILL

---

---

MUSCLE SNATCH
3x4@light ~40-45%, rest btw sets 2min

---

CLEAN + JERK *vanhat prosentit
2-3x2x[1+1]@barbell, 1x2[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

---

SQUAT JUMPS 3x5, rest btw sets 2min

---

SUPERSET: quality

3 rounds: NO SHOES

10+10x BARBELL WIRST CURL + EXTENSION
6x DUMBBELL CURL & PRESS

Rest as needed

KEHONHUOLTOA!

---

---

PROG II - HEAVY-MAXIMAL WEEK 10/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

HEAVY DAY 28/36

---

SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 1@80%, 1@85%, 2x1@88%, sn-%, rest btw sets 2min

---

SNATCH PULL *full foot
2@100%, 2@105%, 2@110%, sn-%, rest btw sets 2min

---

PUSH PRESS + POWER JERK *pp flat footed/full foot
2x2x[1+2]@barbell, 1+2@up to 85%, 2x1x[1+2]@90%, pp-%, rest btw sets 2min *up to example 55-65-70-75-80%

...OR...

PAUSE SPLIT JERK + SPLIT JERK *2-3 sec in the dip bottom, rack
2x2x[1+2]@barbell, 1+2@up to 85%, 2x1x[1+2]@90%, pwr jerk-%, rest btw sets 2min *up to example 55-65-70-75-80%

---

BACK SQUAT
3x3@80%, bs-%, rest btw sets 3min

---

SUPERSET: quality

3 rounds: NO SHOES

20-30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

Kyykky 1x92,5%, 3x3x70%

SitUps 3x5-8

Sivutaivutus 3x15-20 / puoli

Hang Squat Clean 3RM

4-5rounds:

8 burpee over bar
8 hang power clean @50/35kg
8 c2b/ or pull up
8 burpee over bar

rest 2min between rounds

EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang muscle clean + 5 front squat
3) machine
4) 5 barbell row + 5 barbell press + 5 thruster