AMRAP 30 minutes of:
400m row
2 Rounds of Cindy

6-8sets:

1 power snatch + 2 hang power snatch 70-77%

*2sec bottom
3x1x[2+3]@75%, bs-%, rest btw sets 3min

1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

LIGHT DAY 1/30

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x SINGLE LEG GTOH *plate
16x ALTERNATING T-PLANK
5x HIGH BOX JUMPS
16 x DEAD BUG with PLATE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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MUSCLE SNATCH
3x6@light load ~30-45%, rest btw sets 2min

NINJA POWER SNATCH + POWER SNATCH
2x1x[2+1]@barbell, 2+1@up to 70%, 1+1@75%, sn-%, rest btw sets 2min

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SNATCH PULL TO HIP
2x4@80%, 3x3@90%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
1-2x1x[3+2]@barbell, 3x1x[3+2]@70%, pp-%, rest btw sets 2min *up to example 55-60-65%

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT + BACK SQUAT *pause 2-3sec in the bottom
2+1@75%, 2x1x[2+1]@80%, bs-%, rest btw sets 3min

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video: NINJA POWER SNATCH "power snatch no jump"

video: SNATCH PULL TO HIP

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SUPERSET: quality

3 rounds: NO SHOES

10+10x BARBELL WIRST CURL + EXTENSION
5x DUMBBELL CURL & PRESS
8-10x LANDMINE ROW

Rest as needed

KEHONHUOLTOA!

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PROG II - MAXIMAL WEEK 3/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MAXIMAL DAY 7/36

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION *pull full foot
2+2+3@90%, 2+2+3@95%, 2+2+3@100%, sn-%, rest btw sets 2min

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PUSH PRESS BTN + PUSH PRESS
1-2x1x[3+2]@barbell, 3+2@up to the maximum of the day, pp-%, rest btw sets 2min

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BACK SQUAT *narrow+normal+wide feet stance
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2min

PAUSE BACK SQUAT *2sec bottom + BACK SQUAT
3x1x[2+3]@75%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!

30min for quality, rest as needed:
8-12 bench press
90s machine
8-12 reverse grip Yates row
90s machine
6-8 + 6-8 sandbag bearhug box step up (60/50cm)
90s machine

RPE 6-8, go by feel.

3x 6-8

Pistoolikyykky
Polven koukistus (soutu tai NHC)

EMOM x20
1) row 20/15cal
2) 10m kb fr walking walking lunge @24/16KG`S
3) 2-5 wall walk
4) rest

SCALE ROW CALORIES IF NEEDED

Warm Up
2 sets
2 min air bike
8-10 Half Kneeling Thoracic Rotation w/Lift Off (each side)
10 Prone PVC Lift Offs w/2 Sec Hold + Snatch Grip
5 90/90 Hip Switch w/Heel Lift (per side)
then 3 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3 position squat snatch

Weightlifting
Emom 12
Snatch + Hang snatch
start @60% and build to 80-85% on last sets.
then

3 sets 3-position snatch pull/high pull @90-100%
Reiden puoliväli, polven alta, lattia
rest 2-3 min bwn sets

Strenght
Back Squat
2 sets
8 reps @60/63%
6 reps @70/73%
4 reps @80/83%
rest 3 min bwn sets

Metcon Prep
2 sets
:30 air bike @mod/fast pace
2 sandbag cleans
4 box jump overs @75/60cm

Metcon (alakropan kestävyyttä&haponsietoa&keuhkoa) 85-90% effort
3 sets
20/16 calories echo bike
5-7 sandbag cleans
10-14 box jump overs @75/60cm
10/8 calories echo bike
rest 1:1 bwn sets
time target is sub 4 minutes per set, skaalaa boxin korkeutta jos tuntuu että on tiukka pomppia sen päälle keskellä metconia.
masters 45+ cal 18/14 and 9/7, other you choose on your own.

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

• Barbell - 69% of 3-Rep Back Squat
• This is our final increase of 3% in this rep scheme.