HEAVY WEEK 3/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BARBELL TURTTLE SQUAT *käännä tanko niskan taakse - ei lepää hartioilla - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

10× DEADMAN TO BARBARIAN *KB/DB/PLATE

5+5× SINISTER PLANK *weight or without

5+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

5×/side CRAB-TABLE POSE - BACK REACH

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

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video: BARBELL TURTTLE SQUAT

video: DEADMAN TO BARBARIAN

video: SINISTER PLANK

video: HIP OILING - 3 MOVEMENTS

video: CRAB-TABLE POSE - BACK REACH

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

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BLOCK SNATCH HIGH PULL from POWER POSITION +
BLOCK POWER SNATCH from POWER POSITION +
BLOCK SNATCH from POWER POSITION + SNATCH PUSH PRESS
2× 1+2+2+1@barbell, 1+1+1+1@up to 64-70%, sn-%, rest btw sets 2-3min

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CLEAN PULL from ABOVE KNEE + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1+1+1@barbell, 1+1+1+1@up to 63-68%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, sn-%, rest btw sets 2min

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VERTICAL JUMPS
2-3×5, rest btw sets 2min

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video: SNATCH from POWER POSITION - videolla boksien korkeus

video: PRESSING SNATCH BALANCE

video: SNATCH BALANCE

video: VERTICAL JUMPS

Back squat

Build to heavy 3 (H3) @ RPE 7 (83-86%, 3 RIR)
+
2 x 6 @ RPE 6-7 (74-78%, 3-4 RIR), rest 3:00 b/t sets

– Build to a heavy 3 (H3) @ 3 RIR (around 83-86%1RM). The intent is to leave some in the tank so that you can progress these over the coming weeks.
– Once you’ve hit the H3 set, you have 2 back-off sets of 6 reps @ 74-78%1RM back squat

WU:
A) 400m run or 500m row/ski

B) AMRAP6:
6+6 split stance DB press
6 kang squat
10 plank toe reach alt.

Power snatch + Deep power snatch + Snatch

6 to 8 x 1+1+1 @ 60+%1RM snatch, Go every 1:30-2:00

This is a snatch where you catch the bar in three (3) different positions, each one deeper than the previous one.
1 – Catch in a power position, pause for 1-second, stand up to finish the rep
2 – Catch in a deep power position (hips just above the knee), stand up to finish the rep
3 – Regular snatch

– Do your 1st set @ 60%1RM snatch, then build the weight up if moving well (or stay at the same weight). The priority is to do the movement correctly, NOT going as heavy as you can.
– Drop the bar between each lift

With partner, divide anyhow. Both can work at the same time.

1. For time:
   -80cal ski
   -120 db snatch 15-20/ 10-15kg
   TC10

2. For time:
   -80cal AB
   -120 leg raise
   TC10

3. For time:
   -80 burpees
   -120 box jumps
   TC10

4. For time:
   -80cal row
   -120 US KBS 16-20kg/12-16kg
   TC10

Score: total time combined

For time:

30 burpees
40 box jumps @60/50cm
50 db hang snatch @22.5/15kg
40 toes to bar / abmat sit ups
30 burpees

Every 3min (myös 00:00): 15/12 cal erg (saat valita mikä laite)

Front squat

4x2

Vertaa viime viikon kolmosiin ja vähän lisää

Every 90s x7

2 snatch from blocks

Vika kerta näin

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15min AMRAP

10 Pistol squat
15 Push-ups
20 Sit-ups

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WARM-UP:

3 rounds

10 Cossack squats
5-10 Push-ups
10 Narrow stance squats
10 Sit-ups

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4 sets:
AMRAP 5:
500/400m Row
-then-
3, 6, 9, 12…
Burpee
Squat Cleans @43/30kg
- Rest 3min btw sets

• Score: All Burpees + Cleans