Snatch

10min Time Cap
Sets of 3
Build to 80% Max

Snatch

10min Time Cap
Sets of 3
Build to 75% Max

Snatch complex e90s x6-8

1 power snatch + 3 squat snatch 70-77% of power snatch 1rm

drop&go!!

1. Muscle snatch + tall snatch + OHS + sotts press
   5 x 2+2+2+2
   rest 90s

2. Power snatch + snatch
   3 x 1+2
   4 x 1+1
   rest 2min

3. Snatch push press + snatch balance
   5 x 2+2
   rest 2min

Warm Up
3 rounds
1 min rowing, add speed each round
15 hip bridges
15 v-ups
10 tempo goblet squat, add weight

Strenght
Build to heavy 5 rep set on Pause Back Squat
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)
Build to heavy 5 rep set on Shoulder Press (pause on front rack before each rep)
2-3x8reps@35-50% and 3-5 sets of : 5reps @60-80% of 1rm. On last set 1-2 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Accessory Work
2 sets of 20-24 weighted farmers hold walking lunges
2-3 min rest bwn (take 2x10 wu sets for lunges)
2 sets of single arm push press with db x 10-12 reps R/L
2-3 min rest bwn (take 2x5+5 wu sets for push press

Metcon prep:
2 sets
40s easy/20s moderate/10s fast row
rest 1 min bwn set

Metcon (zone 3-5)
2000m row @5km pr pace
rest 2 min
3x500m row @2km pr pace
rest 1 min bwn sets

Cool down
1000m light rowing

A)
Clean pull + Low Hang Squat Clean

Build to today's technical heavy 1+1.
--then--
5x 1+1 @ 90-100% of A

25min laadukkaasti

1-3 Köysikiipeilyä
6-12m HSW tai 1-3 WW
3-6 Pistoolikyykkyä
90s Kevyt kone

EMOM @ workout weight

1) 2 Power snatches + 4 Bar-facing burpees + Row in remaining time
2) 2 Power clean and jerks + Air bike in remaining time
3) 30-45 Double-unders
4) 4 Front squats + 6 Chest-to-bar pull-ups

Vipunostot sivuille 3x20

Pullover 3x20

Penkki 3x8x65%

Yhden käden pystypunnerrus 4x8-15

Ojentajat käsipainoilla maaten 4x8-15

Vasarakääntö istuen 3x15-20 / käsi

MODERATE DAY 8/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

YOGA WORKOUT tee liikkeet peräjälkeen ensin yhdelle puolen, toinen kierros toiselle puolen
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

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2 rounds

10x BAND FACEPULL & EXTERNAL ROTATION & PRESS
10x/side + 5-10sec hold last rep BIRG DOG
10-12x PLATE PASS CRUNCH
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

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video: PLATE PASS CRUNCH

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
2x1x[4+4+4+4]@barbell, 2+1+1+1@up to the maximum of the day, then do 2+1+1+1@90% of that max, jerk-%, rest btw sets 2min

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CLEAN PULL TO HIP + CLEAN
3x3x[1+1]@barbell, 2x1x[2+3]@50%, 2+2@60%, 2x1x[2+2]@70%, 2-3x1x[2+1]@75%, jerk-%, rest btw sets 2min

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CLEAN LIFT OFF + CLEAN PULL TO HIP + CLEAN HIGH PULL *full foot - all pulls slowly down
1+1+1@75%, 2x1x[1+1+1]@85%, 2x1x[1+1+1]@90%, jerk-%, rest btw sets 2min

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HALF (90°) FRONT SQUAT + FRONT SQUAT
2+2@70%, 2x1x[2+2]@75%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds, no shoes

60sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
15x GLUTE BRIDGE with WEIGHT

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE WEEK 5/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE DAY 14/36

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CLEAN + FRONT SQUAT + POWER JERK + SPLIT JERK
2x2x[1+1+1+1]@barbell, 1+1+1+1@up to 70%, 3x1x[1+1+1+1]@75%, jerk-%, rest btw sets 2min

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PAUSE CLEAN PULL *3sec pause 2cm off the floor, full foot + CLEAN PULL *full foot
2+1@90%, 2+1@95%, 2+1@100%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa 😁
1-2x1x[3+1]@barbell, 3+1@up to 75%, 3x1x[3+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

OR
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 2+1@up to 75%, 3x1x[2+1]@80%, ohs-%, rest btw sets 2min *up to example 55-65-70%

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PAUSE FRONT SQUAT + FRONT SQUAT *pause 2-3sec in the bottom
1+2@70%, 2x1x[1+2]@75%, fs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!