3x3 Muscle Snatches
- Start @40-45% of 1RM Power Snatch and each round increasing load
- Rest 2min btw sets

Warm Up
band pulls + banded hip activations
then 3 rounds
1 min air bike
5+5 static lunge hold + single arm plate press @5-15kg plate
10 goblet hold lunges/curtsy lunges/ box step ups + 5 plate ohs (same plate)
10 elbow to tall plank

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/3+3/2+2/2+2reps@65-75-85-90% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 5+5+4+3+3reps@60-70-80-85-90% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@35-50-60-70 ja 75-80% + 8-10 standing tricep extension with dumbbell
rest 2-3 min bwn sets

Metcon / strongman work (zone 3-4) this is more like for quality.
2-3 sets of :
15-20m sledge push + 15-20m hand over hand sled pull
straight to
40-50m sandbag bear hug carrying @40-45/55-70kg
straight to
15-20m sledge push + 15-20m hand over hand sled pull
rest 2-3 min bwn sets

15min EMOM

• 8/9cal Machine
• Burpee Over Box 50/60cm
• 1 Set Of Your Skill Movement

Try to move max 40sec per station

For time:
21-15-9
Air squats
Push ups

Ohjelmoinnin 7. kierros ja kohti kovia kolmosia. Tämän kierroksen jälkeen on keveämpi kierros, jonka jälkeen testataan 3 toiston maksimeita.

Lämmittely 8 minuuttia
45sek ergo
6 burpee
8+8 boksille nousu
10 kuminauhalla "ylätaljamainen liike"

Negatiivinen leuanveto, vastaote
4x4, RPE 8-9

Askelkyykky, askel taakse ja koroke etujalan alla (tanko)
3x6, RPE 8-9
- Yksi jalka kerrallaan.
- Lisää painoa viime viikosta (kovempi RPE).
- Merkkaa tulokseen askelkyykyn paino (barbell reverse lunges per leg).

Penkkipunnerrus (käsipainot)
3x8-12, RPE 10
- Toistoprogressio. Kun saat kaikissa kolmessa sarjassa 12 toistoa täyteen, lisää painoa seuraavassa treenissä.

Istumaannousu suorin käsin (lisäpaino)
2x8-12
- Tee liikkeen laskuvaihe lattiaan hitaasti.

MODERATE-MAXIMAL WEEK 10/11

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN HIGH PULL + DIP CLEAN + TALL SPLIT JERK *high pull & tall jerk flat footed - high pull elbows ups - split 1+1
2x2x[1+1+3+2+2]@barbell, rest btw sets 1min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 65%, 3x1x[1+1]@70%, jerk-%, rest btw sets 2min

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SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
2x1x[1+1+1+1+1]@light barbell, rest btw sets 1min

B1. OHS
3@barbell, 3@up to 85-88%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

B2. SNATCH BALANCE
3@barbell, 3@up to 85-88%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

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CLEAN PULL *full foot, use straps
1@80%, 2x1@85, jerk-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
A3. 10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

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video: TALL SPLIT JERK

video: LU RAISES

video: MEADOWS ROW 1:52

A)
Snatch balance + 2 OHS
Build up to a daily max in 15 mins

B)
AMRAP 5 mins x 3 sets / 2 mins rest
buy in :row 500m
then
amrap of
5 Hang Power Snatch@50/35kg
15 air squat
25 double under

3 x 12 with 65% of 1RM

7km row in pairs:
* other one rows, other one runs 20 x shuttle run - then you switch the rower
1 rep = 2 x 7,5m

Penkki 3x2x90-95%
-ei fail!!

Pystypunnerrus Max5
-jätä varaa vielä ensi viikolle

Sotilaspenkki käsipainoilla 3x8-12

Vipunostot sivuille 3x20