6x3 v3

LÄMMÖT SALIOHJELMAN MUKAAN!

---

HIP MUSCLE SN + SN BALANCE + OHS
3[2+2+2]@nousu 50% te% pal 2min

---

BLOCKS SNATCH below knee height
2x3@50%, 3@60%, 2x3@70%, 2x3@76, 2x2-3@81% te-% pal 2min

---

SN PUSH PRESS + SN BALANCE
3+3@50%, 3+1@60%, 2[3+1]@70%, 2[3+1]@76%, 2[3+1]@81% te-% pal 2min

---

BLOCKS SNATCH HIGH PULL below knee height
4@70%, 4@91%, 2x4@101, 2x3@106%, 2x1@111% te-% pal 2min

---

BACK SQUAT
3@50%, 3@60%, 3@70%, 2x3@80%, 2x2@85% tk-% pal 2min

Snatch

1 x 70%, 1 x 73%, 1 x 75%, 1 x 78%, 1 x 80%, 1 x 83%, 1 x 85%, 1 x 90%

Clean & Jerk

1+1x70%, 1+1x73%, 1+1x75%, 1+1x78%, 1+1x80%, 1+1x83%, 1+1x85%, 1+1x90%

Back Squat

4 x 2 x 77%

Recovery 20 min.

Easy Ergo & Stretching

Juoksu + uinti

🧘‍♂️🧘‍♀️🧘💙

E2M for 16min(8rounds)
Clean x2 @moderate to heavy weight, focus turn over
+
100 Kb swing for time
Every time you put down Kb 5 strict pull up penalty.

LÄMMÖT kesto 20 min
HUOM!! kaikki lämmittelyliikkeet tehdään tunnin alkaessa, etukäteen voit tehdä esim. omat liikkuvuus harjoitteet jne.

2 rounds:
5-8 Box Jump OH, syväkyykystä - keppi te-ote
5+5 Kylkilankussa lonkan loitonnus - alempi jalka koukussa, kyynärvarsi olkapään alla, nosta lantio ylös, vartalo suoraksi, pidä vartalo paikallaan liikkeen ajan. Nosta suoraa jalkaa ylös ja alas, ilman että muu osa vartalosta liikkuu.
10 Scapular Push Up - etunojapunnerrus asento
5+5 Kneeling Thoracic Rotation - sukella kainalon alta ja kierrä auki - katse seuraa kättä
5+5 Seated Hamstring Curls With Band - istuen vahva kuminauha

--

1-2 rounds: Clean (Cl) Grip
3+3+3 Clean High Pull + Hip Dip Clean + Hip Clean
3+3+3 Hip Tall Clean (Standing On Toes) + Clean Above Knee + Shoulder Press
3+3+3 Clean Pull + Clean Panda Pull + Muscle Cl
3+3+3 Ninja Clean + Push Press + Squat Jerk
3+3+3 Clean + Sots Press + Tall Power Jerk (Standing On Toes + BB On The Head)

---

POWER CLEAN + FRONT SQUAT + PUSH PRESS
3[2+1+2]@nousu 60% ty-% pal 2min

---

BLOCKS CLEAN PANDA PULL + CLEAN (tangon korkeus polven yläpuolella)
2[2+3]@50%, 2[2+3]@60%, 2[2+2]@70%, 2[2+2]@76%, 2[2+2]@81%, 2[1+1]@86% rive-% pal 2min

---

BOX SYVÄKYYKKYHYPPY 3x5 pal 2min

---

PRESS From SPLIT + SPLIT OH molemmat puolet - EI KENKIÄ! 😉
2[4+4]@50% ty-% pal 2min

---

BOX BACK SQUAT (90°)
4@50%, 4@70%, 3x4@80% tk-% pal 2min

---

OHEISHARJOITTEET 2-3 kierrosta
10+10+10 KYLKIRUTISTUS + SAHALANKKU + KYLKIRUTISTUS
8-12 DIPS tiukat/kevennetty kuminauha tai penkkiä vasten jalat korokkeella, suorana/koukussa lattialla
5+5 OH LUNGE <->, DB/KB kävele ensin eteenpäin palaa takaperin

DYNAAMISET VENYTTELYT 5-10 min, 10-20s liike/puoli, TEE KOTONA!

A1) 4 Box Assisted Strict Ring Muscle up
A2) 3 ring kip swing + 2 Pull to hip
A3) 8-10 Russian Push up (with roller)
1:1 rest after all 3 movements

Clean and Jerk
Every min for 10 minutes
1 squat clean + 1 split jerk, starting with the weight you use on Grace and building up to moderate heavy single
good goal on last lift is 80-85 % of 1rm clean&jerk

Strenght
Wendler program
Deadlift
5 reps @75% of it (90% of 1rm)
3 reps @85% of it.
Max reps @95% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety !
Goal on last set is something like 4-8 reps but no more reps than 10 on last set. Even if you can,