4.7.2024 Weightlifting DELOAD-LIGHT WEEK 9/9 Workout

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3x SPLIT JERK RYTHM DIPS *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot -- lift off = veto polvelle

*SNATCH COMPLEX ->
DIP SNATCH + SNATCH BALANCE + OHS
SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot -- lift off = veto polvelle

*JERK COMPLEX ->
DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

video: SPLIT JERK RYTHM DIPS

video: DIP CLEAN

TALL MUSCLE SNATCH
3x4@barbell - ~25-30% sn-%, rest btw sets 2min

DIP MUSCLE SNATCH + GOOD MORNING - DROP SNATCH *sama liike kuin tekniikassa
3-4x[2+2]@25-40% sn-%, rest btw sets 2min

TALL MUSCLE CLEAN
3x4@barbell - ~25-30% jerk-%, rest btw sets 2min

DIP MUSCLE CLEAN + PUSH PRESS + GOOD MORNING - SPLIT JERK *sama liike kuin edellä tempausotteella, mutta nyt työntö saksiin heti hyvää huomenen perään
3-4x[2+1+2]@25-40% jerk-%, rest btw sets 2min

POWER CLEAN + FRONT SQUAT + REBOUND SPLIT JERK *split jerk both side 2+2
3-4x[1+2+4]@40-50% jerk-%, rest btw sets 2min

RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3-4x[5+5]@RPE8 *could do 2-3 more reps, rest btw sets 2min

video: TALL MUSCLE SNATCH