HEAVY+ WEEK 11/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

8-10× BRIDGE WITH PRESS TO PULLOVER

8-10× BURPEE to PLATE

5×/side GOOD MORNING HIP HINGE with BACK LUNGE *plate btn

5×/side SIDE / COSSACK SQUAT

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Bridge with press to pullover

video: Burpee To Plate

video: Good Morning Hip Hinge and Lunge

video: SIDE SQUAT / COSSACK SQUAT

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SNATCH HIGH PULL from BELOW KNEE + NINJA POWER SNATCH from BELOW KNEE + NINJA SNATCH from BELOW KNEE
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

NINJA POWER SNATCH + NINJA SNATCH *ninja = no feet/jump
2× 2+2@72-78% or 2+2@up to 72-78% // find your compleks best kilos of the day! Don't go to failure!, sn-%, rest 1,5-2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@40%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, *goal in theory ~5-6 reps, pp-%, rest 2-3min

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DEFICIT CLEAN PULL *use straps
3×5@85-90%, jerk-%, rest 2-3min

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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!

2-3 rounds

5+5× DB SQUAT JUMP + SQUAT JUMP *kyykkyhyppy ensin kuormalla ja heti perään ilman kuormaa

8-12× PRESS IN SNATCH *barbell

5×/side SINGLE LEG GOOD MORNING *barbell btn

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video: DB SQUAT JUMP

video: PRESS IN SNATCH

video: SINGLE LEG GOOD MORNING

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KEHONHUOLTOA!

Tekniikkaa 20 min:

-Handstand - seinällä ja kaverin tukemana
-Handstand walk
-Handstand PUSH UP (korokkeet yms)

• Lisäksi leuanvedon kippaaminen ja heiluri progressiot

*-10% from last week
*2-3min rest

-clean pull + 2 squat clean

*moderate weight

-clean pull + 2 paused hang power clean
(Pause at the receiving position)

*easy weight

Vapu saksissa
3sarjaa
-5 @40-50%

3x 3+3+3
Tempausveto pysäytys polven päällä
Muscle snatch
Hi hang snatch

4-5x 2+3
Hi hang snatch
Snatch balance

5x 2
Tempaus

3+5
Sots press

Pystypunnerrus 2x3x80%

Kulmasoutu vastaotteella 5x15

Pystypunnerrus istuen käsipainoilla 4x8-15

Hauiskääntö tangolla 3x20

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
tempo snatch + snatch (pause on receiving position)
3x2+1reps @60-75%
snatch
3-5x (80-90%x1, rest 15-20sec 80-90%x1, rest 15-20sec 80-90%x1)
rest 1.5-2.5min bwn sets

rest few minutes and start clean&jerk training

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
3x1+1+2reps @60-75%
squat clean + split jerk
3-5x (80-90%x1+1,rest 20-30sec 80-90%x1+1)
rest 2-3min bwn sets

HUOM PAINONNOSTOSSA VOIT PELAILLA KUORMIEN KANSSA, MENNÄ NOUSEVILLA KUORMILLA. ESIMERKKI:
set 1 ) 75+75+75% , set 2) 80+80+80%. set 3) 85+85+85% , sets 4+5) 90+85+80% tms.

Metcon
2 sets of
emom 6 or 8
odd : 16/20 calories of rowing
even : 12/15 calories echo bike
rest 3-4 min bwn sets
or take max 50 sec of fast pace work for each movement.
tarkoitus on vetää reippaasti, mutta niin että jäis vähän varastoon. eli jos tuntuu 6 min kohdalla et tankki tyhjenee, ota taukoa ja sit uusiksi.

Mave 5*10