1.) Hang power snatch (low hang)
Set 1) 3 x3 Set 2) 2x 2
2.) Behind neck power jerk
Set 1) 4 x 3 Set 2) 2 x 2
3.) Back squat 5 x 3 1 rep paused ( In full depth )
4.) Snatch deadline 4 x 3
5.) A.1 press 4 x 4
A.2 barbell row 4 x 7

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
2 rounds:
8 + 8 Hip Extension And Flexion On Bench With Band
20+20 Chinese Side Bends (nosta kuormaa kylkeä pitkin kohti kainaloa, vuorokäsin)
8 + 8 One Leg Glute Bridge Pumping (tunne pakarassa, kantap. lähellä pakaraa)

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1-2 rounds: Snatch (Sn) grip
3 x [Sn Start Position Forward & Backwards Balance Eyes Closed + Sn Eyes Closed]
3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn Below Knee]
3 x [Muscle Sn In Squat + Sotts Press + Sn Drop]
3 x [Sn High Pull 2s Stop Above Knee + Sn Above Knee + OHS]

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ETUKYYKKY
3@30%, 3@40%, 3@50%, 3@60% pal. 2-3min

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KUORMAN KANNATTELU RINNALLA 6s, ty-ote
3x1@105%, 1@110% ty-% pal. 2-3min

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POWER SNATCH
4x3@nousu 60% rate-% pal. 2min

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POWER CLEAN + POWER JERK
4x2[1+1]@nousu 70% raty-% pal. 2min

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OHEISHARJOITTEET 2 kierrosta

10 SELÄN OJENNUSTA + MAX pito - jalat penkillä, kaveri istuu jalkojen päällä ja pitää kiinni
8-12 NEG PUSH UPS hidas lasku suorin vartaloin - päkiät lattiassa, kyynärpäät kiinni kyljessä, nouse ylös polvet lattiassa
10 FACEPULL kuminauha

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:
10 Hip Open Frog Position (on bench)
10 + 10 Side Squat
5 + 5 Hip Airplane
10 Good Morning Squat

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1-2 rounds: Clean (Cl) Grip
3 x [Cl Start Position Forward & Backwards Balance Eyes Closed + Cl Eyes Closed]
3 x [2s Stop Above Knee Power Clean + Clean]
3 x [Clean Pull + Muscle Clean]
3 x [Chest Clean + Hip Clean + Clean Above Knee + Clean Below Knee]

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HIP CLEAN PULL + MUSCLE SQUAT CLEAN
3+3@nousu 50%, 4[3+3]@55% pal 2min

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POWER CLEAN + SHOULDER PRESS + PUSH PRESS + SPLIT JERK + SQUAT JERK
5[1+3+2+2+2]@nousu 50% pp-% pal 2min

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KYYKKYHYPPY 3x6@tanko pal 2min

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BOKSI TAKAKYYKKY (90°)
4@50%, 4@60%, 2x4@65% pal 2-3min

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OHEISHARJOITTEET 2 kierrosta
8+8 KULMASOUTU LANKUSSA, yläkroppa korokkeella, DB
10+10 BULGARIAN SPLIT SQUAT
10+10 WINDMILL, DB/KB/PL

DYNAAMISET VENYTTELYT 5-10 min, 10-20s / LIIKE / PUOLI kts. Moniste, TEE KOTONA/SALILLA

Front Squat
5-4-3-2-1 reps, buld to heavy single for the day
rest 1.5-2.5 min bwn sets
Pause Back Squat
3x3 reps @80-85% of 1rm front squat from today.
rest 1.5-2.5 min bwn sets

Put the heaviest front squat on result area. If feeling good take 1 extra front squat.

2 sets
9-6-3 reps of
Power Snatch @70-75% of 1rm snatch
Burpee box jump overs @50/60cm
rest 1:1 and repeat

TNG snatches to start on first round or just go fast singles. This is simulation on quarterfinal event.
Try to go pretty aggressive on movements, but remember safety and good technique. this is practise not competition event.
Goal is to get about same time on both sets so dont go too fast on first one.
Target sub 4-6 minutes, cap 8 min.
Score is total time of both workouts.

40 DU's / 40s. DU practice
10 weight on your back push up
10 wall balls
AHAFA

Front Squat with 3x2 s pause
1. pause @ 1/4 Squat
2. pause @1/2 squat
3. pause @ 3/4 squat

Blokki INT 1.
Takakyykky tangolla 3 sek stop (konsent.) 6 x 3

Ohjattu treeni - Ole paikalla klo 16

Eläintarha Athletic Field
+358 9 31087866
https://goo.gl/maps/NN4x6FAwE3JxPC3s8

• Walking lunges
• Push ups
• partner row

With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 clean
rest 1 min bwn rounds
Then start to go up on weights for main parts
Clean&Jerk
3-3-2-2-1-1-1, build to heavy single. (choose to do 1-3 heavy singles)
rest 1-2 min bwn sets
then
3x2 reps @70-75% of todays heavy single (clean&jerk)
rest 1-2 min bwn sets
Put the heaviest clean&jerk on result area.