STRENGTH PROGRESS 7/13 - LARGE WEEK

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WARM UP 2 rounds ~15min

8 GOOD MORNING PRESS, BB

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD, lintti

5 + 5 WALL PRESS STRAINGHT LEG EXT.

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POWER JERK
5x2@nousu 80%, 3x2@84-89% ty-% pal 2min

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SEATED PRESS
3x5@RPE10 -kilot niin, että ei jää yhtään toistoa varastoon, pal 3min

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BACK SQUAT
3x3@nousu 58%, 3@65%, 6@58%, 3@65%, 6@60%, 3@65%, 6@62% pal 3-4min

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ACCESSORY
3 x 6+6 HALO, Plate/DB/KB
3 x 12 STRAIGHT LEG SIT UPS with a Plate

20 Min EMOM
1. Hollow rocks x15
2. 20-30 secs hollow hold
3. Arch rocks x15
4. Arch hold 20-30 seconds

Rest as needed

5 Rounds
20 push ups
10 sit ups

Rest day - what did you do?

"A) Low hang snatch + Snatch balance 10 x 2+2, every 1:30. 


B) Pause back squats, sets of 5 with 3s pause at bottom. 


C) Accessory:

3-4 rounds of: 

8-10 Snatch grip sotts press BTN

8+8 1-legged deadlifts

6 Seated box jumps



*Box hypyissä lähtö penkiltä istuen. "

10 min Amrap
2+2 Tgu 24kg/16kg
5 passthroughs
10 T2B

AMRAP 25min

Hill Run
9 Push Up
12 KBS 24/16kg
15 Air Squat

5 kierrosta aikaa vastaan:

• 20 ilmakyykky
• 20 askelkyykky vuorojaloin
• 20 askelkyykkyhyppy vuorojaloin
• 10 kyykkyhyppy

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Aikaa vastaan:

• 30 wall climb

1. 15/12cal row/ski/bike max 45sec
2. 7 power clean tng
3. Rest
4. 15/12cal row/ski/bike max 45sec
5. 7 front squat 6.Rest
6. 15/12cal row/ski/bike max 45sec
7. 7 c&j tng 9.rest EMOM36 RX 60/42,5

AMRAP 5:
10 Thrusters 40/30kg
10 Bar Facing Burpees
10 Power Cleans 40/30kg
10 Bar Facing Burpees
10 Hang Power Snatches 40/30kg
10 Bar Facing Burpees

WARM UP

0:30 Mountain Climbers
0:30 Active Spiderman
0:30 Straight Arm Burpees
0:30 Push Up to Downdog
0:30 Slow Burpees
0:30 Active Samson
0:30 Burpees
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

TECHNIQUE & BUILD

EMPTY BARBELL
0:15 Front Rack Stretch

3 Pausing Front Squats (0:03 pause in the bottom)
3 Front Squats

3 Pausing Push Press (0:03 overhead)
3 Push Press

5 Thrusters

POWER CLEAN
3 Deadlifts

3 Deadlift + Shrug

3 Muscle Cleans

3 Pausing Power Cleans (0:03 pause in the catch)

3 Power Cleans

HANG POWER SNATCH
3 Snatch Grip Deadlifts

3 Hang Power Snatches from the Pocket

3 Pausing Hang Power Sntaches (0:03 in the catch)

3 Hang Power Snatch

3 Squat Snatch

LOAD --> PART 1