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

5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

MODERATE-LIGHT WEEK 16/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side DEADMAN TO BARBARIAN with Goblet CURTSY SQUAT *plate/kb/db - tee ensin deadman to barbarian ja kun kuorma siirtyy takaisin "goblet" pitoon tee sivuaskelkyykky yhdelle puolen, tee taas deadman to barb.. ja tee toiselle puolen sivuaskelkyykky jne..

10+10× DB's / plate RAINBOW RAISE *tee molemmat suunnat, mutta suunta kerrallaan (alhaalta edestä ylös ja sivulle alas sekä sivu kautta eteen alas)

10+10×/side ADDUCTOR ROCK BACK with T-SPINE ROTATION *tee ensin "keinutukset taakse" x-toistomäärä ja sen jälkeen kierrot

5-8× PLANK SHOULDER TAPS to PUSH UP *korkeassa lankussa "shoulder tap" molemmat puolet ja tämän jälkeen etunojapunnerrus

8×/side ALT SPLIT STANCE PLATE HALO + CHOP

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video: Deadman To Barbarian

video: Goblet Curtsy Squat

video: Db Rainbow Raise

video: Adductor Rock Back with T-Spine Rotation

video: Plank Shoulder Taps to Push up
https://www.instagram.com/reel/DKAiW2BvUxm/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Split Stance Plate Halo + Chop

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@30%, bs-%, rest 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, bs-%, rest 2-3min

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest 2min

POWER SNATCH
2×3@barbell, 3×1@50-60%, rest 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest 2min

POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 3× 1+1@50-60%, jerk-%, rest 2min

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Grand Masters SM kisaajat:

*kisaajat tekee myös päivän saliohjelman (nostot) ja lisäksi front squat

FRONT SQUAT
1@up to 80%, rest 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

5-8×/side DB ROW

8-12× DB FRENCH PRESS

8-12× BARBELL SIT UPS

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video: DB ROW

video: DB FRENCH PRESS

video: BARBELL SIT UPS

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KEHONHUOLTOA!

7 min töitä 2 min lepo

1. Juoksu korttelin ympäri 900m
2. 15m Yleisliike tasajalka hyppy + 60m farmarikävely AMRAP (jaettu parin kanssa)
3. Juoksu korttelin ympäri 900m
4. 20 Lantionnosto, 10+10 sivulakku kierolla, 10+10 selänojennus ristiin AMRAP

Snatch – Build to a 1RM for the day.

Film all of your heavier attempts for your own analysis and problem-solving.

Rest as much as needed between lifts and movements

A)
3 rounds
6 seated seesaw press
12 double KB sumo deadlift

B)
5 rounds
3x( 1 hang clean + 1 hang snatch )
3x( 1/1 OH reverse lunge + 1 push press )
3 dead stop squat clean to thuster

Työntöveto pys ap pys yp pys ap+Loppuveto
3sarjaa
-3 @80-90%

Snatch

4 x 2 @ 70-80%, go every 1:30

Snatch

Segment snatch + snatch – 3 x 2+1 @ 65-75%, go every 1:30-2:00

Snatch

Segment snatch (pause @ 1′ off the floor) – 3 x 3 @ 60-70%, go every 1:30-2:00

– The intent of segment snatch is to build your positional strength and awareness in the pull. Make sure to lift well (poor positions here will be counter-productive to improving your lifting).
– Set up tight, brace and push the floor away, actively keeping the bar close and your weight balanced across your whole foot.
– Stop for 2 seconds at your assigned position and lock in your posture, then aggressively accelerate to finish the lift.
– Drop the bar between lifts

Pressing snatch balance + tempo overhead squat*

3 x 3 + 1 @ RPE 7-8, go every 2:00

• Move at the slowest tempo you can handle on the overhead squat