Snatch complex e90s x6-8

1 power snatch + 1 squat snatch start ~70% ---> Find technical heavy!!

drop&go!!

Push press 5RM (15 mins )
- build up in 6 sets
- 2 mins rest btw sets
- Barbell from floor!
- NO JERK allowed

Accessory:
between sets : 4x6/6 single arm ring row

Warm Up
2 rounds
2 min air bike
20 hip bridges/10+10 single leg hip bridges
20 alt leg v-ups/20 v-ups
10 hr push ups
10 tempo/pause goblet squat

Strenght
Build to heavy 5 rep set on Pause Back Squat
2-3x8reps@35-55% and 3-5 sets of : 5reps @60-85% 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 Pause Bench Press
2-3x8reps@35-55% and 3-5 sets of : 5reps @65-85% 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 Prep :1-2 set of 40-50% of reps what you are going to do at workout weights

Accessory Work
2 sets x 16-24 reps : Weighted farmers hold walk lunges with 15-20/20-30kg dumbbells
rest 2 min
2 sets x 16-20 reps : Incline or normal Dumbbell Bench Press alt hand with 22.5kg's (other holds on top while other pressing)
rest 2 min

Metcon Prep
2 sets
40s easy + 20s moderate + 10s fast rowing, rest 1 min bwn set

Metcon
1000m row @5 km pr pace (25-28 s/m)
rest 30s

300m row@1km pr pace (30-34 s/m)
rest 1 min
1000m row @5 km pr pace (25-28 s/m)
rest 2 min
200m row@1km pr pace or faster (30-34 s/m)
rest 30s

200m row@1km pr pace or faster (30-34 s/m)
rest 1 min
1000m row @5 km pr pace (25-28 s/m)
rest 30s

150m row@1km pr pace or faster (30-38 s/m)
rest 30s

150m row@1km pr pace or faster (30-38 s/m)

Cool down
1000m light rowing

MODERATE(-HEAVY) DAY 12/30

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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

10+10x SINGLE LEG GLUTE BRIDGE HOLD with PLATE PULLOVER
5x/side TALL KNEELING ALTERNATING KB HIP to HALO
5x/side ALTERNATING ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS - SITTING ON THE LEGS or SQUATTING
15x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: TALL KNEELING ALTERNATING KB HIP to HALO

video: ROTATION OF THE SPINE BACKWARDS AND FORWARDS with BANDED with STRAIGHT ARMS
https://www.instagram.com/p/C9fh42eI-hX/?img_index=1

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CONCENTRIC SPLIT JERK *alternating both side, rack/blocks dip high
3-4x1x[2+2]@up to 45-50%, jerk-%, rest btw sets 2min

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PUSH PRESS + SPLIT JERK *pp flat footed/full foot - mahdollisemman raskailla yritä ponnistaa koko jalkapohja lattiassa *split alternating both side double sets
2x1x[3+2]@barbell, 2+1@50%, 2x1x[2+1]@60%, 2+1@65%, jerk-%, rest btw sets 2min

SPLIT JERK *split alternating both side double sets
2x2@70%, 2@75%, 2@80%, 1@80%, 2@85%, 1@85%, (2x1@90%), rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

6@RPE7 GOOD MORNING *could do 3-4 more reps
45sec GHD SIT-UP HOLD

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE-HEAVY WEEK 6/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

HEAVY DAY 18/36

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SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 1@85%, 2x1@90%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 1+1@85%, 2x1x[1+1]@90%, jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT *bs leave 1-2 reps in reserve - do NOT go to failure!
2+max reps@75% *target reps about 7-8,
2+max reps@80% *target reps about 5-6,
2+max reps@85% *target reps about 3-4,

fs-%, rest btw sets 3-4min

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SUPERSET: quality

3 rounds, no shoes

max reps ROLL ABS
10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

3x 6-8

Dragonflag
Landmine

Warm Up
2 sets
20-30 plate hops
10 gtoh + halo with plate
5-7 burpees to plate
:40 plank hold

Metcon (zone 2-3)
3 rounds
3-4 min rowing + 7-13 hspu (1 set) (strict or kipping)
3-4 min ski erg + 30-50m per side sandbag carrying on shoulder R/L OR suitcase carry
3-4 min air bike / bike erg + 3-5 turkish get ups R/L
aina ensin easy cardio alle ja sitten vahvin/voimisteluliike perään.

8-10 Intervals (alt A1/A2)

A1. 500m Row @ progressive pace*
* 200m @ moderate, 200m @ hard, 100m @ sprint

– Rest 2:00 before A2 –

A2. 500m Row @ 2km pace
– Rest 2:00 before A1 –

Pace/Intent (A1). Every other interval today is a “progressive” interval. The intent is to row progressively faster as the interval goes on, hitting the final 100m as a sprint to finish. This will stimulate your aerobic capacity and prepare you to have a “kick” to finish strong at a end of a workout.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) even during the final sprint. Check-in with yourself to ensure your form is still solid on the 2nd half of each interval when fatigue sets in.
Number of intervals. Do the final two (2) intervals IF you can still stay close to your pace from the previous ones.

Pace. These intervals will challenge you to alternate between progressive and steady (but fast) intervals.
The progressive intervals are split into 3 segments: moderate/hard/sprint. Start at slightly slower than your 2km pace, then slightly faster than your 2km pace and then all out sprint to finish.
As we don’t have a recent 2km row, think of a pace you could keep for 6-8 minutes for part A2 (you should also have a good idea of what pace you can keep based on the last few weeks of 500m repeats)..
Adaptation. Develop your rowing capacity and efficiency. Improve your aerobic capacity and ability to push hard at the end of an interval/workout).
Feel. RPE 8-9/10, these will get hard by the 3rd interval (latest).

Clean & Jerk

3 to 5 x 1 @ continue to build up from A1, go EMOM

Clean & Jerk

3-Position clean (Above the knee, below the knee, Floor) + Jerk

5 to 7 x 1+1 +1+1 @ 65+%, Go every 1:30-2:00

DEADLIFT

4x4

E3MOM / 1-3 rep in tank

6/8. --> KAIKKI SARJAT SAMALLA PAINOLLA. LÄHDE RIITTÄVÄN KEVYELLÄ LIIKKEELLE JA PYRI NOSTAMAAN 2,5KG JOKA VIIKKO. JOS ONNISTUT TÄSSÄ VIIMEISELLÄ VIIKOLLA ON 17,5KG SUUREMPI TAAKKA KUIN ALUSSA