LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

Tempaus + Polven alta tempaus,
3 x (2+2)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

Tempaus + Polven alta tempaus,
4 x (1+1) @ 75-80%
4 x (1+1) @ 80-85%
Nosta 2:00 minuutin välein.

TAKAKYYKKY

4 x 3 @ 83%
Nosta 2:00 min välein

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BONUS

Apuliikkeet,

3-4 Kierrosta:
6/6 1-Käden pystypunnerrusta
6/6 1-Jalan romanialainen maastaveto
6/6 1-Käden kulmasoutu
13 Deadmarch pyöreällä selällä, kahdella käsipainolla.

:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

Amrap10
Teams of 4
6 Worm clean
6 Worm stoh
12 Worm squat
Max meters row. One row others hold worm

Result: Row meters

Amrap 10
Teams of 2
6 Burpee over worm
8 Worm thruster
10 syncro t2b

Halloween Partner Competition 2

Time Schedule;

9am check in.

9:30-10:30 - Event 1 (Heat one Females, heat 2 mixed & then Males)
10:40-11:20 - Event 2 (Female ladder/ Men’s)
11:30-12:30- Event 3

Event 1 :
8 Min AMRAP: YGIG
3 Rope climbs
12 Sync DB Goblet squats (22.5/15kg)
12 burpee over DB

Scored as total reps (higher is better)

Event 2: Snatch ladder
30 secs to lift bar in each window with partner 10 seconds transition & advance to the next barbell. 9 barbells on the platform.

1. 40/25kg
2. 50/30kg
3. 55/35kg
4. 60/40kg
5. 65/45kg
6. 70/50kg
7. 75/55kg
8. 80/60kg
9. Weight of choice (you will miss one window 40 secs then lift on the next)

Scored as total combined heaviest lift of each athlete ( Ex. 70+65kg ‎ = 135 kg)

Event 3: Grand Finale;
For time;
1km Row
100 wall balls 9/6kg
50 sync DB snatches 22.5/15kg
20 bar MU Males / 20 c2b Females

Everything is YGIG except sync snatches, synchronised at the top of each snatch.

TC 14 Minutes

HEAVY WEEK 4/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. OH PLATE HOLD CURTSY SQUAT *ojennetut kädet
2. PLATE RUSSIAN TWIST with PRESS
3. FOREAM PLANK TO DOLPHIN POSE
4. SIDE KICK
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: OH PLATE HOLD CURTSY SQUAT

video: PLATE RUSSIAN TWIST with PRESS

video: FOREAM PLANK TO DOLPHIN POSE

video: SIDE KICK - videolta LIIKE 2
https://www.facebook.com/share/v/17PEnyXR7S/

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + TALL SNATCH + PAUSE OHS
*tall - starting flat footed
*ohs - 3sec pause at the bottom
3×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH
1-2×3@barbell, 1@up to 70%, 3@75%, 2@80%, 1@85%, 2@80%, 1@85%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + TALL CLEAN + PAUSE FRONT SQUAT + PUSH JERK in SPLIT
*tall - starting flat footed
*pause fs - 3sec pause at the bottom
*push jerk in split - työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

CLEAN + SPLIT JERK *split both side / split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1+1@up to 70%, 1×3× 1+1@75%, 1×2× 1+1@80%, 1+1@85%, 1×2× 1+1@80%, 1+1@85%, jerk-%, rest btw sets 2min

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BOUNCE BACK SQUAT *kyykyt pumpaten, ei täyttä ojennusta
3×3@75-85%, bs-%, rest btw sets 2-3min

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SNATCH PULL + SNATCH RDL PULL
3× 3+5@85-90%, sn-%, rest btw sets 2min

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video: PUSH JERK in SPLIT

video: BOUNCE BACK SQUAT

video: RDL PULL

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can! - choose 2-3 movements

2-3 rounds

10+10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + NORDIC HAMSTRING CURL

10×/side DB/KB SIDE BEND

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: KB SIDE BEND

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KEHONHUOLTOA!

Raaka Rive+Rive riip yp+Ylöst.
5sarjaa
-1+2+3 @70%

6-8 rounds for Q:

1 rope climb
10-20 du

Jokainen valitsee toistomäärät/kierrokset oman tason mukaan.

-10 wrist flexors w barbell
-10 wrist extensors w barbell

-8 explosive V-ups
-max reps t2b/kipping leg raise

*no rest between movements
*2min rest between rounds

Score: total reps t2b/kipping leg raise

A)
Every 5 mins x 3 ,
16 KB snatch @24/16 kg
14 box jump over @60/50 cm
12 push up
500 m bike
Remaining time is rest!

B)
Every 5 mins x 3 ,
16 KB swing @24/16 kg
14 sit up
12 burpee
250 m row/ski
Remaining time is rest!