A. 4x (kevyt)
1 veto, 3sec pysäytyksellä polven alapuolella
1 veto, 3sec pysäytyksellä polven yläpuolella
1 veto
3 voima rive, riipusta polven yläpuolelta
3 etukyykky
3 ylöstyöntö saksiin

B. 4-5x
2 rive kyykkyyn
2 ylöstyöntö

C. 4-5x
3 raaka rive
1 raaka ylöstyöntö

D. Vatsat
3x 8-12 tiukka t2b

Technique 12min
HSPU or HSW

MODERATE-HEAVY WEEK 3/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side REAR LUNGE AND PRESS *kb/db, askelkyykky taakse yhdistetty yhden käden pystypunnerrukseen, kuorma etumaisen jalan puolella

5×/side HIGH PLANK BANDED ROW

15× + 10× /side ADDUCTOR STRETCH + THORACIC ROTATION with light weight nelinkontin siirrä kireämpi jalka sivulle suoraksi lähde käsillä työntämään takapuolta lähemmäs lattiaa, pumpaava liike, neutraali lantio, (varpaat eteenpäin ottaa enemmän lähentäjiin ja varpaat kohti kattoa tuntuma siirtyy takareiteen) - jatka liikettä yläkropan kierrolla pujottamalla suoraa kättä kainalon alta suoran jalan puolelle ja kierrä taakse auki, kevyt kuorma kädessä

20×/side + 20×/side BANDED SIDE PLANK CLAMSHELL + QUADRUPED BANDED HIP INTERNAL ROTANION

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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SLOW SNATCH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE
*slow snatch pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL SNATCH + SNATCH + SNATCH SHOULDER PRESS
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+3@barbell, 1+1+2@up to 56-61%, 1-2× 1+1+2@61-66%, 1-2× 1+1+2@66-71%, rest btw sets 2min

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SLOW CLEAN PULL + TALL MUSCLE CLEAN + PUSH JERK
*slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL CLEAN + CLEAN + PUSH JERK IN SPLIT
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds, *in the second set, split jerk to the other side
2× 1+1+3@barbell, 1+1+2@up to 55-60%, 1+1+2@60-65%, 1+1+2@65-70%, 1+1+2@70-75%, rest btw sets 2min

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SLOW CLEAN PULL
*use straps, slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2×3@75-80%, 3@85-90%, jerk-%, rest btw sets 2min

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 2 reps in reserve!

2x12 DB FLY - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 LAT PULLDOWN *wide grip - rest btw sets 30 seconds

rest btw sets 45 seconds

2x6+6 STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 DB DRAG CURL - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 TRICPES PUSHDOWN *cable/banded - rest btw sets 30 seconds

rest btw sets 45 seconds

3x30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - rest on 1. set 30 seconds and between 2. set 45 seconds

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KEHONHUOLTOA!

A) 3/3/2/2/1/1 overhead squat for load

B) Partner workout
16min AMRAP
10 bar muscle-up
20 overhead squat 42,5/30
40 sit-up

Share reps with partner

C) Accessory
3 rounds for quality
6 tempo banded straight arm pull-down (3013)
6-8 russian push-up / push-up
3-4 snap to hollow L-drill

10 x Soutu 500m + Mave 10 reps 100kg

Snatch

Warm up
Row 2 min easy pace

Emom 3
4/6 cal row
3 burpees over rower
Aim to rest at least 30sec every round

Barbell warm up & technique
- Form & Snatch DL
- Shrug & pull
- Muscle snatch
- Pull & Receive

Emom 8 @20-40% (Snatch 1RM)
1 muscle Snatch
2 hang muscle (power) snatch
3 Overhead squat

E2mom 10 @ 45-65%
1 Power Snatch
1 Hang power Snatch
Regrip
1 Squat Snatch

E3mom 30 @70%->
1 Power Snatch until fail.
Drop 20% and continue with
1 Squat Snatch

On singles, aim to receive the bar as high as possible and to transition from power snatch directly into squat snatch without failing.

9-7-5 w/ empty Barbell

Hang power snatch*
Overhead squat**
Hang power clean and jerk
Thruster***

Focus on solid positions, balance and timing on each movement
* 1-sec pause @ power/receiving position on the snatch on the 1st set
** 2-sec pause @ bottom of OHS on 1st 5/3/1 reps
*** Pop the bar up from your chest as you come up on the front squat before pressing with the arms

2-3 Rounds @ increasing weight

16 Hang power snatches
16 Overhead squats
16 Power clean and jerks
16 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing).
* All sets must be done unbroken.
** Rest as needed between movements.
*** Start @ 42.5/30kg, 35/25kg or 30/20kg and aim to build up on each round.

5 rounds for time:

20 cal Echo bike
5 squat cleans @ 60 kg

VX7A