*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sn-%, rest btw sets 2min

DELOAD-LIGHT WEEK 1/12

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WARM UP n. 10-15min no shoes

TEE OMAT

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

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SNATCH PRESS with HANGING WEIGHT + PAUSE OHS with HANGING WEIGHT *3sec pause in bottom
2× 3+3@barbell, 3× 3+3@light weight, rest btw sets 2min

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SNATCH THRUSTER
2×8@barbell, 2-3×8@light weight, 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@40%, 5@50%, 5@60%, sn-%, rest btw sets 2min

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

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video: PRESSING SNATCH BALANCE

video: SNATCH BALANCE

video: VERTICAL JUMPS

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UPPERBODY MOBILITY & STRENGHT - 30min

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Back squat

Build to heavy 2 (H2) @ RPE 8 (86-92%, 2 RIR)
+
3 x 3 @ RPE 7-8 (82-86%, 2-3 RIR)

– Build to a heavy 2 (H2) @ 2 RIR (around 86-92%1RM). The intent is to leave some in the tank so that you can progress over the coming weeks.
– Once you’ve hit the H2 set, you have 3 back-off sets of 3 reps @ 82-86%

A)
6 rounds – 90” rest
10 goblet squat
10 alternating dead clean
10 ballistic row
3x(1 single arm swing + 1 single arm snatch ) left + right

B)
EMOM 15’
20 Russian swing @heavy weight, but unbroken

AMRAP 35

”I Go-You Go”
20/15 Cal Row
🔽
20/15 Cal Ski
🔽
20/15 Cal Bike
🔽
300m Run

AMRAP7:
5 power snatch
5 lat. bar over burpee
- 30-45s rest between rounds

Voit tehdä molemmat versiot päivän kaikilla tunneilla.

400 m Karhukävelyä (Bear crawl)
400 m Askelkyykkyjä (Lunge walk)
400 m Burbee (burbee, broad jumps)
400 m Mainarinkävely, lisäpainoilla (Farmers walk)

Partner workout - YGIG

AMRAP 35 minutes of:
90m sandbag/D ball bearhug carry (heavy) or double KB front rack carry
10 burpee box jump over (60/50 cm)
60 dumbbell deadlift (2x22,5/15 kg)
10 burpee box jump over
30 dumbbell renegade row + push-up (2x22,5/15 kg)
10 burpee box jump over
Goal: 3+ rounds

1 rep renegade row + push-up: row L, row R + push-up

6 rounds:

30 DU / 60 SU
15/12 cal row
8 burpee over rower
- rest 1min

Front squat

4x5

Huom
Ollaan tehnyt nyt 2 pause + 3 normi, vertaa siihen ja lisää pikkusen