Deadlift 8x3@72,5%

MODERATE-MAXIMAL WEEK 14/14

Voit kokeilla ykkösmaksimit tempaukseen ja työntöön, mikäli on jäänyt välistä!

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WARM UP n. 15min no shoes

TEE OMAT TAI

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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video: HIP ROLL GLUTE BRIDGE

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MUSCLE SNATCH + OHS + DROP SNATCH + MUSCLE SNATCH IN SNATCH
*jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä ja nouse viimeisen jälkeen ohs ylös
3× 2+2+2+2@barbell, rest btw sets 2min

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PRESSING SNATCH BALANCE with HANGING WEIGHTS *kuminauhat tangon päihin ja levypainot roikkumaan - kuorma saa olla nouseva
3-5×3@ligth-moderate weight, no failure, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + MUSCLE CLEAN IN CLEAN
*jää tall:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä ja nouse viimeisen jälkeen fs ylös
3× 2+2+2+2@barbell, rest btw sets 2min

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DEFICIT CLEAN DEADLIFT WITH BANDED + CLEAN
aseta vahva kuminauha jalkojen alle tai levypainon/punaisen maton alle sekä tangon päälle, tee mavet ja jatka heti liikkeen jälkeen toiselle tangolle ja tee rinnallevedot - rinnallevedossa saa kuorma olla nouseva *kuminauhan ideana on vastustaa lattiasta vetoa - jalkojen työ
3-5× 3+2@moderate-heavy weight, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + REBOUND JERK
*split jerk to the other side on the next set
4× 2+2+2@barbell, rest btw sets 2min

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RHYTHM DIP JERK + SPLIT JERK *voit ladata levypainot lähemmäs holkin ulkoreunaa lukkojen avulla
*split jerk to the other side on the next set, *rhythm dip jerks should use 3-5 dips with a single jerk - kuorma saa olla nouseva
4-6× 2+2@moderate weight, rest btw sets 2min

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video: REBOUND JERK

video: RHYTHM DIP JERK
*Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.*

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Grand Masters SM-kilpailut (yli 50-vuotiaat) 2025, pe-su 11.-13.4.2025 Jyväskylä, HWJ

Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

MODERATE DAY 28/30

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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

8x BANDED FACEPULL OH PRESS to SQUAT
8-10x/side HIP UPRIGTHING
5x/side WINDMILL *plate
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: BANDED FACEPULL OH PPRESS to SQUAT

video: HIP UPRIGTHING

video: WINDMILL

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SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

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CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, jerk-%, rest btw sets 2min

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BOX JUMP
3x5, rest btw sets 2min

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FRONT SQUAT
4x3@työnnön aloituspaino, rest btw sets 2min

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CLEAN PULL *full foot
4x1@100-120%, jerk-%, rest btw sets 2min

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KEHONHUOLTOA!

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PROG II - MODERATE-MAXIMAL WEEK 12/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

MODERATE-HEAVY DAY 34/36

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SNATCH *vanhat %
2x3@barbell, 2@up to 70%, 1@75%, 1@80%, 3x1@85%, sn-%, rest btw sets 2min

or SNATCH 5 kilos below the starting weight

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

or CLEAN + SPLIT JERK 10 kilos below the starting weight

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CLEAN PULL *full foot
3x2@90%, jerk-%, rest btw sets 2min

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BACK SQUAT
2@75%, 2x2@80%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

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

Rest as needed

KEHONHUOLTOA!

1 Round for time in pairs: tc 20' min

Treenaaja _________________________________ Kuntoilija

2000m Row sharing every 250m ________ 1600m Row sharing every 200m
40 KB Swings 32/24kg ___________________ 40 KB Swings 20/16kg
40 Box jump overs 24"/20" ______________ 40 Box step overs 24"/20"
40 Push-ups _____________________________ 40 Push-ups / Knees
40 T2B ___________________________________ 40 K2E

Handstand hold

Accumulate 2:00-5:00 on your hands*

• Give yourself no more than 10-minutes to accumulate this time

Handstand hold → Facing the wall → Facing away from the wall

Push press

10-8-6-4

2-3 RIR

For time

800m Run
40 Toes-to-bars
20 DB Devil’s presses @ 2 x 22.5/15kg
400m Run
20 Chest-to-bar pull-ups

10 DB Devil’s presses @ 2 x 22.5/15kg
Time cap. 15:00

– Start part B @ 20:00 –

B) For time
800m Run
40 Handstand push-ups
20 DB Box step overs, 20″ @ 2 x 22.5/15kg
400m Run
20 Chest-to-bar pull-ups
10 DB Box step overs, 20″ @ 2 x 22.5/15kg

Time cap. 15:00

Overview. Two workouts today with the same structure. Aim to keep the same run pace on both.
Strategy. You can run the 800s fairly fast as you’re likely to break the 40 rep gymnastics to sets (and get a bit of recovery). Just make sure you can get straight to work on the gymnastics after the run. The DB movements are a grind, where you just want to keep moving. It’s a good idea to break them into smaller sets (e.g., 5s) in your head to make the work more manageable
Don’t let your pace on the 400s drop to slower than your 800m pace. Quick break on the chest-to-bars might save you time if you can then push through the final DB movement without breaking.
Instructions. Set the equipment up 2-3m apart (this is your in-built rest).

Movement options.
Alternate rep scheme → 600m Run, 30 TTB/HSPU, 15 Devils press/box step over, 300m Run, 15 C2B, 10 Devil’s press/box step over
Run → 1000/500m Row/SkiErg, 2000/1000m BikeErg
Toes-to-bars → Toes-to-rings
Chest-to-bar pull ups → Pull ups → Jumping pull ups
DB devil’s presses/box step overs → 15/10kg DBs

3 pull-ups
6 push-ups
9 air squats

scaled wod
10 rounds for time:
2 ring rows
4 push-ups from the knees
6 air squats

20min EMOM

a) 5 Power Clean (~60% Max)
b) 15 Wallball

4 x 8
Strict Press DB's or Barbell