Jerk up to Heavy Single

• Then 2x2 @ 85% of Heavy Single

9 sets of Clean:
2 @60-65%
2 @65-70%
1 @70-75%
2 @65-70%
2 @70-75%
1 @75-80%
1 @80-85%
1 @85-90%
1 @90-95%
- Rest 2min btw sets

Valakyykky 5x5
-kevyt / liikkuvuus…jos homma rokkaa niin voi laittaa painoakin

Pullover 3x20

Suorinjaloin mave 5x10x30-40%
-jalat yhdessä

Kiertolankut 3x20/20
-lantion kierrolla

Vauhtipunnerrus 50% x amrap
-vapun maksimista

QuadBlast 🍑❤️ 3 kierrosta

(15 mins)
Romanian deadlift
3x 10 reps
- good form with lower back
- 2 mins between sets

40min AMRAP
20cal Ski
400m run/walk
20cal C2 Bike
400m run/walk
20cal Row
400m run/walk
20cal air bike
400m run/walk
* -tasainen RAUHALLINEN vauhti
-syke max 150bpm*

AMRAP 15

25 Burpees
15 Box Jumps 24"/20"
5 Deadlift 80/60kg

1 shoulder press + 2 push press + 3 push jerk

LIGHT-MODERATE DAY 5/30

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8+8x HIP AIRPLANE
5 x WEIGHTED SQUAT JUMPS *barbell/kb 20% bw
10 step OH DUCK WALK *plate
10x SLAMBALL THROW DOWN
16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG OR 4-6x WALL WALK STEP-UPS ONTO PLATE

---

CONCENTRIC SPLIT JERK *alternating both side, rack/blocks dip high
3-4x[2+2]@up to 40%, jerk-%, rest btw sets 2min

PAUSE SPLIT JERK + SPLIT JERK *2-3sec pause from dip bottom, *split alternating both side double sets
2x1x[3+3]@barbell, 2x1x[2+1]@50%, 2x1x[2+1]@60%, 3x1x[2+1]@65%, 2x1x[1+1]@70%, jerk-%, rest btw sets 2min

---

CLEAN + PRESS IN SPLIT + OH SPLIT SQUAT *press & ohs both side 2+2
3x1x[3+4+4]@RPE7 *could do 3-4 more reps, rest btw sets 2min

---

HALF (90°) FRONT SQUAT + FRONT SQUAT
2x1x[2+2]@70%, 2+2@75%, fs-%, rest btw sets 3min

---

video: CONCENTRIC SPLIT JERK

video: PAUSE SPLIT JERK

video: PRESS IN SPLIT

video: HALF/PARALLEL FRONT SQUAT

---

SUPERSET: quality

3 rounds: NO SHOES

20x BENCH JACK KNIFE
5@RPE8 GOOD MORNING SQUAT *could do 2-3 more reps

Rest as needed

KEHONHUOLTOA!

---

Video: BENCH JACK KNIFE

---

---

PROG II - LIGHT-MODERATE WEEK 4/12

SM KUUSANKOSKI pe-su 4.-6.10.2024

**LIGHT DAY 11/36

---

POWER CLEAN + CLEAN from KNEE + SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@55, jerk-%, rest btw sets 2min

---

CLEAN PULL *full foot
3x3@90%, jerk-%, rest btw sets 2min

---

SNATCH PUSH PRESS + OHS
1-2x1x[3+1]@barbell, 3x1x[3+1]@70%, ohs-%, rest btw sets 2min

OR
SNATCH BALANCE + OHS
1-2x1x[2+1]@barbell, 3x1x[2+1]@70%, ohs-%, rest btw sets 2min

---

FRONT SQUAT
3x3@70%, fs-%, rest btw sets 3min

---

SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle, light
10x /side RUSSIAN TWIST *plate, light

Rest as needed

KEHONHUOLTOA!

Warm Up
2 sets
2 min bike or run
10 scapula push ups + 10 scapula pull ups
10/10 banded monster walk
10 banded hip bridges
10/10 banded birddogs
then 2 sets with barbell
5 romanian deadlift
5 muscle clean
5 tall power clean
5 pause front squat
5 push press
then get ready for strenght part and

Strenght
Every 45 sec for 15 times
1 cluster @60-75% of rm thruster (thruster 1rm is about same than push press 1rm)
then

4 x Supersets
5 deadlift @60-70% of 1rm
5 sharp box jumps to 60/75cm (safety)
rest 2-3 min bwn sets

Metcon Prep
2 sets

5-7 wall ball
3-5 hspu
3-5 c2b or pull ups
2 sb clean + 2 bear hug squat
5-7 toes to bars

Metcon

3 rounds, go for new movement every 1.5 min
1) 15-20 wall ball shots
2) 4-8 strict hspu + 6-12 c2b pull ups or pull ups
3) 4 sandbag cleans + 6 bear hug squats
4) 10-20 toes to bars

For total rounds and reps:
AMRAP in 6 mins of:
8 Handstand Push-ups
8 Single Dumbbell Box Step-ups, 22.5/15 kg
-- then --
Rest 3 mins
-- then --
AMRAP in 6 mins of:
8 Pull-ups
4 L/4 R Single Alternating Dumbbell Overhead Lunges, 22.5/15 kg

RX+ : double dumbbell