week 2/6 - 3s. pause at the bottom

Built up - in every set last 2 reps 3s. pause
go every 3 min
5 reps 60%
5 reps 65%
5 reps 70%

go every 4 min
4 x 3 reps
up to 73-75 % of 1 Rm

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-Build strength and confidence in the bottom position
-Improve posture, balance, and control under load
RPE 6–7: Moderate and controlled effort
Coach tip
Stay tight during the pause
Keep elbows high and chest lifted throughout the lift

Hang Snatch
6x3r
Recovery as needed.
Choose weights by feel.

3x5 Overhead Squat

• Same weight in all sets. Use 90% of the heaviest set from last week

Deadlift 5x3
– nouseva paino
– lepo 3-4min

Back squat 8x5@80%

Build to heavy 5 reps in 15 minutes
goal is to do 4-6 sets of 5 reps.

7 x every 3 min
4 push jerks

Built up to moderately heavy tng style set

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Goal & Intensity
-Build powerful, repeatable push jerks with consistent timing and bar path.
-Moderately heavy touch-and-go sets that feel strong and controlled from start to finish.
-Increase the load gradually while keeping all reps smooth and fast.
-Dip straight down, drive hard with the legs, and lock out aggressively overhead.

RPE: 7–8.

1) Row/Assault/Shuttle Run...
2) 5+5 DB Snatch + Box Over Jump
3) rest

-Kipping
-Kipping pull-up
-Butterfly pull-up

4 Sets Row :

5 Minutes : 98 % @ FTP20
5 Minutes : 100% @ FTP20
5 Minutes : 102% @ FTP20
5 Minutes : 104% @ FTP20

Recovery Bike 4:00 between sets @ 40-50% FTP20