Buy out
For time:
50 box over burpee with pair.
Split as needed.

Power clean + Deep power clean + Clean

6 to 8 x 1+1+1 @ 60+%, Go every 90-seconds to 2-minutes

This is a clean where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in the power position, pause for a second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), pause for a second, stand up to finish the rep
3 – Regular clean

– Do your 1st set @ 60%1RM clean, then build up weight if moving well. The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift

Maastaveto 2x2x90%

Sotilaspenkki 5x5x60-70%
-stopeilla

Etuheilautus 3x30

Hang Power Snatch 3x2

Maximum for 6 reps.

For time w/ partner, YGIG, divide anyhow:
42-30-18
HSPU / feet on box HSPU / pike push up
Deadlift (100 / 70 / ~50-60% 1RM)

TC: 15

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

MAXIMAL DAY 19/30

---

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 CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

CLEAN + JERK
2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+1@75%, 2x1x[1+1]@80%, 1+1@90%, 1+1@95%, 1+1@100%, 1+1@102%, jerk-%, rest btw sets 2min

---

CLEAN PULL *full foot
2@90%, 2x2@100%, 2x2@105%, 1@110%, jerk-%, rest btw sets 2min

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds: NO SHOES

8@RPE7 SNATCH SOTS PRESS *could do 3-4 more reps
5x BOX JUMP

Rest as needed

KEHONHUOLTOA!

---

PROG II - MODERATE-MAXIMAL WEEK 9/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 25/36

---

SNATCH
2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min

---

SNATCH PULL *full foot
2@100%, 2x2@105%, sn-%, rest btw sets 2min

---

PUSH PRESS + POWER JERK rack *pp flat footed/full foot
*if you are problem balance in the dip and drive, a more precise vertical drive, a quicker transition between the drive and the movement down under the bar, and proper movement of the bar into position overhead, press out.
2x2x[1+2]@barbell, 1+2@up to 80%, 3x1x[1+2]@85%, push press-%, rest btw sets 2min *up to example 55-65-70-75%

...OR...

PAUSE SPLIT JERK + SPLIT JERK 2-3 sec in the dip bottom, rack
*after 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving

do this, if you are problem the power of the drive, along with the timing, for remediation of dip and drive balance and position problems
2x2x[1+2]@barbell, 1+2@up to 80%, 3x1x[1+2]@85%, power jerk-%, rest btw sets 2min *up to example 55-65-70-75%

---

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

---

video: PAUSE SPLIT JERK

---

SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!

Deadlift

12-10-8-6

E3MOM / 1-3 rep in tank

Back squat

4/4/3/2 @ 82+%

Go Every 3:30