EMOM12
A) 8-12 jumping pull up / 4-6 assisted pull up
B) 6-12 hang power snatch
c) 6-12 lateral bar over burpee

Target: work 30-45s / min

BBC Weightlifting - Snatch

A) Bodybuilding

3-4 Rounds for quality & min rest of:
30 Banded pull-aparts
20 Wallsquats
10 Aussie pull-ups with stop at the top.

B1) Conditioning

5 Rounds of:
10 Muscle snatch
10 OHS
10 Snatch grip thrusters behind the neck

Rest 60-90s between sets. Empty barbell or light weight

B2) Conditioning

For quality & minimum rest, 15-12-9 reps of:
Snatch grip push press behind the neck - moderate/heavy
Weighted lunge steps with barbell in the back
High box jumps

A) Rinnalleveto kakkosia, nousu raskaaseen painoon.
2 x sama paino ennen lisäämistä.
Ei tng, ei pudottamista.

B) Squats

Front squat, 3 x 4 @60%

C) Strict press

3 x 10. Mahdollisimman iso kuorma. Lepo 2-3min sarjojen välissä.

D) Accessory

3-5 rounds of:
10 Close grip bench
10 JM press
20 Seated band pulls
Rest 1-2 min between rounds.
Mahdollisimman kova polte.

Harjoitus 1.

Intervalli, Bike

3 rounds of
0:30 standing, damper set 10
0:45 seated, damper set 1-2 @ rpm 80-85

Rest 1 min

3 rounds of
1:00 standing, damper set 10
1:30 seated, damper set 1-2 @rpm 80-85

Rest 2 min

3 rounds of
1:30 standing, damper set 10
2:30 seated, damper set 1-2 @rpm 80-85

Intervalliharjoitus. Harjoituksessa on tavallaan “työ” ja “lepo” -osiot. Työvaihteella dampperi tappiin ja seisoen polkemaan ajatuksella, että saadaan mahdollisimman suuret tehot laitteeseen. Lepovaihteella istut alas, lyöt dampperin matalalle ja keskityt pitämään kierrosluvut mittarissa. Lepovaihteella hengitysrytmin löytäminen voi olla aluksi vaikeaa happojen takia ja rytmi löytyy yleensä 20-40 sisällä. Ole siis tarkkana kun vaihdat kevyeen osioon, ettei kierrosluku laske liian alas.

A) Build up to a heavy set of 4 cleans (full, squat cleans) that move well.
- no ”TNG”, no letting go of the barbell
- 2 sets with the same weight before adding more weight to the barbell.

B) Front squat 4 sets of 6 @ 60%
- Use 90% of 1RM front squat to calculate the weights.

C)
Bent over row 4 sets of 8 - moderate
Seated DB press 4 sets of 8+8 - moderate
1-arm plank 4 sets of 10-30 seconds/arm

A) Clean worksets

Build up to moderate/heavy weight in a complex of 2 power cleans + clean
- No tng, no letting go

B ) Squats

Front squat 4 sets of 6 @ 60%

C ) Bodybuilding

3-4 rounds of:
10 1-legged deadlifts
10 Strict toes to bar / GHD sit-ups
10+10 Weighted box step-ups with KB’s in front rack

Rest 2 minutes between rounds.

A) Clean worksets

Build up to moderate/heavy weight in a complex of power clean + clean
- no tng, no letting go
- 2 x same weight before adding more weight

B ) Squats

Front squat 4 sets of 6 @ 60%

C ) Bodybuilding

3-4 rounds of:
10 1-legged deadlifts
10 Strict toes to bar / GHD sit-ups
10+10 Weighted box step-ups with KB’s in front rack

Rest 1 minutes between rounds.

A) Clean and jerk complex:

10 x Clean + 1 jerks with 2-3s pause + 1 jerk
- Moderate paino.
- 2-3s paussi työnnön catchiin, vikassa normaalivauhti, mutta hyvä catch.
- Nostot 2:00 min välein

B) Clean pullit korokkeella seisten 4-5 x 3 - raskas

C) Push press, nousu raskaahkoon 4 sarjaan. Sitten 5 x 4 @ -10-5kg

D) Accessory

3-4 Rounds of:
10 Sotts press tangolla
5 x 5s+5s kidutuspito kierrolla
5+5 Windmills

Finisher:

14-16 x korkeat boxhypyt, 2-3 sarjoissa.

A) Snatch

Heavy snatch single in 10 minutes.

Then 3 rounds of:
1x70%
1x74%
1x78%
Lift every 1:30 min.

B) Clean and jerk

Heavy C&J in 10 minutes.

Then 3 rounds of:
1x70%
1x74%
1x78%
Lift every 1:30 min.

C) Back squats 3 x 3 @ 81-84%. Rest 2-3 min between sets.
*Laske painot 1RM arviosta.

A) Snatch complex:

5 sets of: 2 x Power snatch + Snatch @ 65-70%
Nostot 2:00 min välein

B) Power clean & Power jerk

8 sets of: 2 x Power clean & power jerk (Äijätyöntö) @ 70%
Nostot 2:00 min välein

C) Front squats, 5 x 5 @ 65-68%. Lepo 2:00 min sarjojen välillä.