Snatch

3 @ 70%
2 @ 75%
2 @ 75%
2 @ 80%
2 @ 80%
3 @ 70%
- rest as needed
- tng

MEDIUM HEAVY WEEK 5/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRD DOG & HINDU PUSH UP

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRDDOG & HINDU PUSH UP

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2x5 ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 PAUSE CLEAN PULL *pause 2cm floor + knee + power position
3 CLEAN PULL to PWR position
3 CLEAN HIGH PULL *first reps full foot

3 TALL MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN
3 NINJA CLEAN

3 SLOW MOTION CLEAN
PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor

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TALL POWER CLEAN + TALL CLEAN
1+1@up to 50% jerk-% pal 1min

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BLOCKS CLEAN *bb below knee
2@80%, 2@83%, 1-2@85%, 2@80%, 2@83%, 1-2@85% pal 2min

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REBOUND JERK
2-3x3@up to 60% jerk-% pal 2min

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JERK DRIVE + SPLIT JERK
1+2@80%, 1+2@83%, 1+1@85%, 1+2@80%, 1+2@83%, 1+1@85% pal 2min

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FRONT SQUAT + JERK DIP SQUAT
4[2+1]@80% fs-% pal 2min

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OHS
4x3@80-85% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30@weight RUSSIAN TWIST
6@STIFF-LEGGED DL
8@DB PULLOVER

45 min PK
1500 m machine
100 rope jumps
3+3 kb complex ( 1 snatch + 1 wind mill + 1 OHS lung + 1 clean + 1 thruster) light kettle bell
10 barbell bent over row
10 barbell bicep curls
30s plank
30 + 30 s side plank
10 side squats
12 HBR
12 ABR

4 rounds (work 40s, rest 20s)
OHS (5-20kg)
ring row
push press (snatch grip niskan takaa) 5-20kg
sit up
hang power snatch (5-20kg)
plank hold

WORKOUT 2

LIGHT WEEK 4/13

WARM UP n.15-20min SAMA

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REBOUND JERK
3x3@up to 60% jerk-% pal 2min

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BLOCKS CLEAN + JERK *bb above knee
8[1+1]@55-62% jerk-% pal 2min

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FRONT + BACK SQUAT
3[3+2]@57% fs-% pal 2-3min

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CLEAN HIGH PULL ABOVE KNEE *first reps full foot
4x3@62% jerk-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~25% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30@weight RUSSIAN TWIST
6@BB+weigth GOOD MORNING
8@DB PULLOVER

Hang Power Clean + 2 Split Jerk 7 x ( 1 + 2 ) @ 50 - 65%

Hang Squat Clean + 2 Front Squat + Split Jerk @ 6 x ( 1 + 2 + 1 ) @ 60 - 65%

Front Squat 3 x 2 @ 80%

AMRAP 10

30 GHDSU
30 Box Jumps Overs 30"/24"
30 GHDSU
Max Handstand walk ( 10m on yksi toisto )

For time:

21-15-9

Squat Snatch 42,5/30kg
Chest to Bar Pull Ups

CAP 10

Front Squat

6-2-6-2-6-2

On The 2:30 x 6 Sets:

Set 1 : 2 Reps @ 71%
Set 2 : 2 Reps @ 76%
Set 3 : 1 Rep @ 81%
Set 4 : 1 Rep @ 78%
Set 5 : 1 Rep @ 83%
Set 6 : 1 Rep @ 86%