LIGHT-MODERATE WEEK 1/4

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Do your own 10 min warm-up

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MUSCLE SNATCH from POWER POSITION + OHS + POWER SNATCH from POWER POSITION + SNATCH from POWER POSITION
2×2× 2+2+2+2@barbell, rest 2min

SNATCH from POWER POSITION *pause in dip position for 1-2 sec
2×3@barbell, 3-5× 3@50-55%, sn-%, rest 2min

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CLEAN - JERK *split other side with each repetition
3×3@barbell - light weight, rest 2min

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BACK SQUAT + PLATE OH STATIC MARCH 60 seconds each sets
4×3@50-60-70-80%, rest 3-4min

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RDL *clean grip, use straps - ilman kenkiä, jalkaterät suoraan eteenpäin
3-4× 12@45-50% cl-dl-%, rest 2-3min

*split 12 reps = 4 sets × (3 reps + rest 15-30 sec in between)

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BACK SQUAT JUMP
3×5@20% bs-%, rest 2-3min

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video: Snatch from Power Position
Stand tall with the bar in your snatch grip hanging at arms’ length and actively push it against the hips. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Clean - Jerk "Clean into jerk"
Perform a clean, making sure to rack it with as close to a full grip as you’re able to, and accelerate up through the squat recovery as much as possible. Continue driving up through the squat at maximal speed to push the bar up off the shoulders and complete a split jerk. The key to the lift is a solid, balanced, precise clean that allows you to drive immediately from the bottom with maximal aggression.

video: Plate Overhead Static March

video: Back Squat Jump

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10×/side BENCH ECCENTRIC LOAD HIP FLEXOR with hold 3s isometric pause
10×/side DB BULGARIAN SPLIT SQUAT opposite hand db
10×/side SINGLE LEG BRIDGE

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video: Bench Eccentric Load Hip Flexor with hold

video: DB BSS
https://www.tiktok.com/@deltabolic/video/7447369573457857798?is_from_webapp=1&sender_device=pc

video: Single Leg Bridge

BiitsiWod Siilinlahden uimaranta

Emom40

1. 12 DB snatch 17,5/22,5kg
2. 10 DL 60/80kg
3. Max M Hs walk
4. Rest
5. 12 Hspu
6. 10 pistol squat
7. Max reps BMU/Rmu
8. Rest

Warm up

A) 3 rounds:
1min erg
10 good morning
5 push-up + downdog
5/side world greatest stretch

B) Deadlift 3-4x5 up to 50%
C) Bench press 8-6-4 up to 70-75%

Workout

A) EMOM9
1-3: 5x
4-6: 4x
7-9: 3x

Tämä on neljän viikon progressio, jossa edetään viikoittain korottamalla maastavedon aloituspainoa EMOM:issa.
Aloita EMOM:in 5x toistot n. 60-65% 1RM ja suorita kaikki vitoset (minuutit 1-3) samalla painolla. Korota painoa hieman nelosiin (2,5-5kg) ja lisää vielä vähän kolmosiin (2,5-5kg).

B) Bench press
4x4 @78-81% 1RM
Rest 2,5-3min

Tämä on neljän viikon progressio, jossa toistot vähenevät ja painot kasvavat viikoittain. Valitse työsarjapaino prosenttilukemien väliltä ja tee kaikki sarjat samalla painolla. Mikäli et tiedä 1RM, niin tee sarjat painolla, jossa on varaa 2-3 toistoa.

C) Accessory
3 rounds for quality:
8-10 ring row (inverted)
8-10 seated DB press
8-10/side one legged BD/KB deadlift

Dead lift 4x6 @70%

-10-20s + 10-20s ”starfish plank”
-8-10 DB pullover
-5x 5s. + 5x 5s. 1-leg hip ext.
-10-20s. + 10-20s. 1-arm ring plank hold

For Time:

In 300 m Run

40 Mt Climber
30 DB push press 10/15 kg
20 Pull up
10 DB Snatch

Out 300 Run / Ski / Row

WOD

Individual wokout

AMRAP 8 Minutes
12/10 Calorie Row
15 Abmat Sit-ups
12 Single Arm Kettlebell C&J @1x16/12kg

Rx+: 15/12 Calories, KB@24/16kg

3 min Rest

EMOM 8'
1: 12 Incline Push up
2: 20 Russian KB Swing@24/16kg

Rx+: Push up, KB@32/24kg

3 min Rest

AMRAP 8 Minutes
12/10 cal Bike
10 Burpee Box Step over@60/50cm
10 KB Renegade Row @2x16/12kg

Rx+: 15/12 Calories, Burpee Box Jump over,
KB@2x24/16kg

AMRAP 12

14 Dual DB Reverse Lunges 15/10kg
25 Sit-Ups
20 Dual Db Deadlift 15/10kg
1:00 Plank Hold

2×2× 1+1@barbell, 1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min