MODERATE-HEAVY WEEK 3/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10x DEAD BUG plate PULLOVER
5x/side LATERAL LUNGE or COSSACK SQUAT
5x SQUAT JUMPS
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PRESSING SQUAT/POWER JERK
2x2x[1+1+1+1]@barbell, rest btw sets 1min

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BLOCK NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + SPLIT JERK
*the height of the barbell is in the power position, clean from pwr pos.- hold this position for 2-3 seconds before clean, split both side 2=1+1

2x1x[2+1+2]@barbell, 2+1+2@up to the maximum of the day, then do 2+1+2@90% of that max, jerk-%, rest btw sets 2min, tc 20min

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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

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B1. PAUSE OHS + OHS *3 sec pause at the bottom
2+3@barbell, 2+3@up to 80%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence.
a strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

B2. SNATCH BALANCE + OHS
2+3@barbell, 2+3@up to 80%, then DROP SETS 4-5x1x[2+3]@-10%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under,
a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

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BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3+3@up to 40%, then DROP SETS 4-5x1X[3+3]@-10%, fs-%, rest btw sets 3min

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DEFICIT CLEAN DEADLIFT *put the red platform under your feet
6@75%, 6@80%, 6@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: LU RAISES

video: MEADOWS ROW 1:52