A ) Snatch

Build up to a heavy snatch 1rm of the day. 3s stop at catch

Hang power snatch 2RM of the day
3 x 3 @ -5-10kg

B ) Squats

Laske 1RM arviosta 90% ja käytä sitä prosenttien laskemiseen ohjelmaa varten. Painot lasketaan etukyykyn arviosta ja samaa painoa käytetään etu- ja takakyykyille.

6 x 2/4 @ 100% (2 etukyykkyä, joiden jälkeen välittömästi 4 takakyykkyä)

OR

Back squats 5 x 3 @ 87,5%
Front squats 3 x 3 @ 87,5%

(Taka- ja etukyykkyjen painot lasketaan omista arvioistaan. Takakyykyn painot 90% 1rm takakyykyn arviosta ja etukyykylle sen 1rm arviosta.)

C) Boxihypyt, 10-16 kpl. (2-3 sarjoissa)

A) Clean and jerk singles

Build up to a clean and jerk 1RM.

B) Front squat open set

Use 105%% of front squat relative 1RM (90% of actual 1rm) and do as many front squats as possible. Then enter the result into Epley’s formula and count your new 1RM back squat.
If you don’t know what your 1RM or relative max is, then use a weight that you feel comfortable on hitting for around 3-8 reps. The closer you get to 10 reps, the less accurate Epley’s formula is so use heavy weights.

Epley’s formula:
(Weight x reps x 0,033333) + weight
= Relative 1RM

Ex.
The lifter does 6 front squats with 87,5kg. Using Epley’s formula we get following:
(87,5 x 6 x 0,033333) + 87,5
= 105kg

The new suggested 1 rep max is 105kg.

Go get some.

Metcon (time)

With partner 3 rounds for time of:
60 Burpees over DB’s
40 Burpee pull-ups
20 Devil’s press

*Split workload evenly

M: 22,5kg N: 15kg DB’s
Timecap: 24 minutes.

EMOM x 32

1) 6-16cal bike
2) 6-16 box jump over
3) 6-16cal ski
4) 10-40m D-ball carry

Warm Up
3 rounds
1 min cardio machine
10 sots press
10 glute bridges
10-15 tuck ups
then some squat and overhead mobility for snatch

Strenght
Paused Flat Foot Snatch 3x1+2reps@35-50%
Paused Snatch + Snatch 5x1+1reps@60-80%
Snatch 3x1rep@85%
Flat Foot Snatch Pull 3x4reps @90-100% of 1rm snatch
eli tempauseveto olankohautukseen niin et kantapohja ei irtoa lattiasta.
Tällä haetaan sitä et veto suuntautuun ylöspäin eikä kaadu eteen/taakse.

Accessory Work
3-4 rounds kiertoharjoituksena
12-15 reverse flyes with plates @2.5-5kg's
12-15 american kb swings
24-30 weighted ukraine twitss
rest as needed

Front squat 5x5
* -nouseva paino
-lepo 3-4min sarjojen välissä*

45 min PK
1000m machine
30s hang
10+10 pallof press
20 light kb swings
20 steps lunges
1000m machine
100 rope jumps
3+3 light TGU
1 min in the bottom of squat

Rest day - what did you do?