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