Power snatch – Build to 1RM

– Build to a 1RM power snatch
– You can start working up doing 3s or 2s then singles as an EMOM and as the load gets heavier, allow yourself more rest time between the lifts. If you miss the same weight 2-times, consider moving down a bit on the weight to get a good lift in before trying again (if you miss 3-times on any given weight, it is time to wrap it up for the day).
– As you get heavier, the goal should be to receive the bar deeper in the power position (not jumping the feet out wider)

Penkkivariaatio (valitse yksi):
-1lankun penkki
-2 lankun penkki
-lattiapenkki
—> nousu päivän max3, vähennä 10-20% ja sillä 3x6

Pystypunnerrus käsipainoilla istuen 5x5-8

Kiertäjät kyljellään 3x20 / puoli

Kylkilankku 3x1min / puoli

LÄMMITTELY

Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Maastavetoa
3 & 4) 5-10 Etukyykkyä
5 & 6) 4-6 Tall clean
7 & 8) 4-6 Saksiin työntöä
9 & 10) 2 x (2 rinnallevetoa + 2 työntöä)

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RINNALLEVETO & TYÖNTÖ

Rive veto + Rive + Työntö,
3 x (1+2+2)
3 x (1+2+1)
3 x (1+1+1)
Aloita keskiraskaalla kuormalla. Lisää kuormaa aina 2 sarjan välein jos nostot ovat hyviä. Tavoite on nousta raskaaseen (1+1+1) sarjaan. Nosta 2:00 min välein.

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BONUS

Etukyykky,
3 x 3 (raskas, 88-92%)

Vauhtipunnerrus,
3-4 x 2 (raskas, 90%)

Kiertoharjoitus,
3 Kierrosta
6/6 Reverse lunge (tanko niskassa)
6-10 Tiukkaa leuanvetoa/ylätaljaa
6-10 Niskan takaa punnerrus käsipainolla
10/10 1-Käden sivutaitto (raskas)
:30s-:60s tauko liikkeiden välillä. Raskaat painot ja hyvä polte kohdelihaksiin!

B2.

2+1@barbell, 2+1@up to 90%, then DROP SETS 3-4x1x[2+1]@-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.

AMRAP 3 x 3
400m run
Max Burpees
- Rest 1min btw amraps

" Triple M" ( MAYFLY MAN MAKER)

Partner wod (You GO , I GO)
Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 cal row
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg
Timecap : 38 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

I Go-You Go

A. AMRAP 6
10/7 Cal Row
8x7,5m Shuttle Runs

Rest 90sec

B. AMRAP 6
10/7 Cal BikeErg
8 Box Jump Overs

Rest 90sec

C. AMRAP 6
10/7 Cal Row
8 Wall Balls

Rest 90sec

D. AMRAP 6
10/7 Cal SkiErg
8 Pushups

Rest 90sec

E. AMRAP 6
10/7 Cal Echo Bike
8 Heavy KB Swings

Alternate A1/A2

A1. Strict press, rest 1:00 before A2
Build to heavy 3 (H3) @ 2 RIR (84-90%)

A2. Strict pull-up, rest 2:00 before A1
Build to heavy 3 (H3) @ 1 RIR (88-92%)

Penkki 3x3x80%

Sivutaivutus 5x20 / puoli

Leuanveto, myötäote 5x6-12

Hauiskääntö, myötäote 4x20

HEAVY-MAXIMAL WEEK 8/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

10×side + 3×/side + 3×/side + 3×/side + 5×/side + 3×/side
ELEVATED HAND SUPPORT 90/90 HIP ROTATION +
SCAPULA PUSH UPS to DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 2min

CLEAN *Ainoastaan kyykkyyn rinnallevedot hyväksytään!

*lähestyminen esim. 25min, 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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SQUAT JERK or POWER JERK *jos liikkuvuus ei anna tehdä kyykkyyntyöntöä tee raakatyöntö
2×2@barbell, 2x2@50%, sn-%, rest btw sets 2min

SCARECROW SNATCH *flat footed, "tall snatch" tanko ylävatsan/rintalastan korkeudella - kyynärpäät kohti kattoa - lavat kyljessä -- ei hartiat korvissa! Sähäkkä kääntö suoraan alle, jalat leviää vastaanotossa
3-4×3@light barbell, rest btw sets 2min

NARROW GRIP SNATCH *clean grip *tehdään kyykkyyn, jos ahistaa paikkoja niin sitten raakana vastaanotto
2×2@barbell, 2x2@50%, 2x2@55%, 2x2@60%, sn-%, rest btw sets 2min

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video: SQUAT JERK

video: SCARECROW SNATCH

video: NARROW GRIP SNATCH

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

2 dumbbell complex:
6× SUMO DEADLIFT
3× GORILLA ROW
6× FRONT SQUAT
3× PUSH PRESS *no T&G

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: DB SUMO DEADLIFT

video: DB GORILLA ROW

video: DB FRONT SQUAT

video: DB PUSH PRESS

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KEHONHUOLTOA!