3x
-8 shoulder press
- ~1min rope climb practice

*2min rest after rope
*RPE 9-10

Power Clean & Push Jerk: 4X3 – work to a 3RM

Treeni 1
Warm Up
2 rounds
1.5 min cardio machine
10+10 suitcase deadlifts
20 heel overs kb/db
10 cossack squats slowly

Strenght
Sumo Deadllifts 5-5-3-3 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Box Jump overs x 6-12 reps
even : Single arm DB Clean&Jerks x 3-5 reps (floor) R/L (heavyish)
rest 2 min
Emom 8
odd: Box step overs x 8-14 reps
even : DB Snatch x 5-7 reps R/L (lighter)

CLEAN + JERK DAY

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WarmUp 20min: 2 rounds

10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

3×/side + 3×/side + 5×/side + 10× + 5× + 5× + 5×
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
STRECHING CHEST MUSCLES +
HIP ROLL GLUTE BRIDGE +
ROLLING BACK +
YOGA BOAT POSE +
CAMEL POSE

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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kuvat liikkeistä:

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BARBELL TECHNIQUE DRILL:

2×2× 2+2+2
SHOULDER PRESS +
PUSH PRESS +
POWER JERK

2× 2+2
SPLIT JERK

2x2× 1+1+1
TALL MUSCLE CLEAN +
FRONT SQUAT +
TALL CLEAN

2×3 POWER CLEAN from BELOW KNEE
2×3 CLEAN from POWER POSITION

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POWER CLEAN from BELOW KNEE + CLEAN from POWER POSITION + PUSH PRESS + POWER JERK + SPLIT JERK
2× 1+1+1+1+1@barbell,
2× 1+1+1+1+1@50%,
2× 1+1+1+1+1@60%,
1+1+1+1+1@65%, jerk-%, rest 2min

-

POWER CLEAN from BELOW KNEE + CLEAN from BELOW KNEE + POWER JERK + SPLIT JERK
1+1+1+1@65%,
1+1+1+1@70%,
1+1+1+1@75%,
(1+1+1+1@80%, jos kuleksii) -- jerk-%, rest 2min

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POWER JERK + SPLIT JERK *rack
1+1@up to the a heavy weight of the day, rest 2min

LÄMMITTELY
3-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
10 Bird dogs
10 Deadbugs
5 Tempausotteella (kääntö pään päälle lantiolta + punnerrus niskan takaa + valakyykky)

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TEMPAUS

3-Asennon tempaus,
Nousu keskiraskaaseen kuormaan 20:00 minuutissa kompleksissa: (Tempaus lantiolta + tempaus polvelta + tempaus lattiasta)

2x sama paino ennen kuorman lisäämistä.
Lepo 60-90s sarjojen välillä

Tempausveto,
3 x 5 (raskas)

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BONUS

Valakyykky,
Nousu 4 toiston sarjaan @ 1 RIR (reps in reserve).

Takakyykky,
Nousu 5 toiston sarjaan @ 1 RIR (reps in reserve).

Kiertoharjoitus,
3 Kierrosta laadulla:
:45s-:60s Lankkupito
12 Kulmasoutua levytangolla (keskiraskas)

Choose one of the options for the day

Option 1 – Long bike

45 to 60-minute Bike @ base*
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Option 2 – Mixed

For 45 to 60-minutes @ base*
2000m Row
800m Jog
6000m BikeErg
800m Jog

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Front squat

3 x 3 @ 60%, rest 2:00 between sets

– These are deload sets, stick to the percentage

2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, jerk-%, rest btw sets 2min

LIGHT-HEAVY DAY 20/30

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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

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2 rounds

10+10+10+10x BAND MONSTER WALK *for- & backwards + side step + squat
10x HIGH PLANK BIRD DOG
10x/side QL SIDE BEND *light barbell
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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video: BAND MONSTER WALK

video: HIGH PLANK BIRD DOG

video: QL SIDE BEND

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MUSCLE SNATCH + SNATCH BALANCE
2x1x[3+3]@barbell, rest btw sets 2min

SNATCH
2-3x3@barbell, 4x3@50%, sn-%, rest btw sets 2min

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CLEAN + JERK
3x2x[1+1]@barbell, 4x2x[1+1]@50%, jerk-%, rest btw sets 2min

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BLOCK BACK SQUAT °90
2@50%, 2@60%, 2@70%, 2@80%, 2x2@90%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

3 rounds, no shoes

90sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä
5x GLUTE BRIDGE with WEIGHT

Rest as needed

KEHONHUOLTOA!

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PROG II - MODERATE-MAXIMAL WEEK 9/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-MAXIMAL DAY 26/36

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CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 3x1x[1+1]@85%, jerk-%, rest btw sets 2min

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

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SNATCH BALANCE
2x3@barbell, 1@up to the maximum of the day, then do 1x2@75% of that max, sn-%, rest btw sets 2min

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FRONT SQUAT
3x3@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!

LÄMMITTELY
3-5:00 min vapaavalintainen ergometri.
Sitten 3 kierrosta tai 10:00 minuuttia:
5+5 1-Jalan lantion ojennus lattialta
10 Deadbugs
5 6-Way meadow raise pienillä kiekoilla
5 Rivekääntö lantiolta
5 Etukyykkyä
5 Pystypunnerrusta

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RINNALLEVETO & TYÖNTÖ

Työntökompleksi,
Nousu keskiraskaaseen kuormaan 20:00 minuutissa:
(Raaka rinnalleveto + Etukyykky + Rinnalleveto + Vauhtipunnerrus + Tasajalkatyöntö)

Rive -veto,
3 x 5 (raskas)

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BONUS

Maastaveto korokkeella seisten (5-7cm),
Nousu 5 toiston sarjaan @ 1 RIR (reps in reserve).
Sitten 2 x 8-15 @ 80% raskaimmasta 5 sarjasta.

Vauhtipunnerrus,
3 x 5 (raskas)

Kiertoharjoitus,
3 Kierrosta laadulla:
Varpaat tankoon/polvien nosto, maksimitoistot
Sivutaitto kahvakuulalla/käsipainolla, 12-15 (raskas)