Do your own 5 min warm-up

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Voit kokeilla edellis viikon maksimeita, mikäli jokin jäi välistä!

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stick / light barbell technique & warm up drill: 4-6 reps

Round 1:
SNATCH SHOULDER PRESS
TALL MUSCLE SNATCH *elbows up
OHS *stable and controlled

Round 2:
TALL SNATCH HIGH PULL**elbows up
TALL POWER SNATCH *elbows up, flat footed
OHS *stable and controlled

Round 3:
TALL MUSCLE SQUAT SNATCH *slow
TALL SNATCH *elbows up, flat footed
OHS *stable and controlled
PRESS IN SNATCH

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SNATCH DRILL: 2-3 × 3 reps

*harjoitteet 1.-5. tehdään ensin tangolla, jonka jälkeen
*valitse haastavin harjoite (drill) ja tee se ensin ja heti perään tempaus.
*ota tarvittaessa tempaukseen toinen tanko.

1. snatch lift off *first pull - balance over the whole foot, keep the bar close, same back angle

2. snatch pull from knee *second pull, navel high - balance over the whole foot, pushing with the legs through the floor, keep the bar as close to the legs, push vertically with the legs through the whole foot to extend the body completely

3. snatch high pull from power position *second pull ending and turnover begin -elbows up, balance over the whole foot, bend the knees only with the trunk vertical, pause in dip position for 1-3s, push vertically with the legs through the whole foot to extend the body completely

4. tall muscle squat snatch / tall snatch *third pull, turnover - elbows up, flat footed *confidence, aggression, precision and speed

5. ohs *catch position - stability, strength and balance

= snatch

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LOAD:

*drill: ~30% .... ~100+%, sn-% *katsotaan tarkemmin harjoitteen mukaan
*snatch: 60-70%, sn-%

3-4× 3+2@ 1.-5. drill + snatch
3-4× 3+2@ 1.-5. drill + snatch

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video: press in snatch

video: snatch lift off - set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. There is no pause in the top position.

video: snatch pull from knee 0:25 Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch.

video: snatch high pull from power position -
eka video: ..power position -lähtö asento ja toka video: ..high pull - vedon korkeus balance over the whole foot, bend the knees only with the trunk vertical just as you would for a jerk dip, keeping the bar hanging in long arms and against the body. Pause in this dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely and accelerate the bar maximally just as you would at the top of a snatch pull. Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch.

video: tall muscle snatch - videolla ei allemenoa - tee valakyykky heti käännön perään

video: tall snatch Aim to lock out at the same time you feel and hear your feet reconnect with the platform in your squat stance. This motion needs to be aggressive, forceful and without hesitation. The goal is to elevate the bar as little as possible while you pull yourself down under it. Sit in the bottom forcefully maintaining a secure overhead position and ensure balance and stability before standing.

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KEHONHUOLTOA!