Hauiskääntö + pystypunnerrus 5x10
-joka sarjan jälkeen band-pull-aparts x20

Käsipaino-/kahvakuulasoutu 4x15/15
-vuorotahtiin

Vipunostot taakse/sivuille/eteen 3x20/20/20

Kiertolankut 3x20/20
-ylävartalon kierrolla

SitUps 3x15 / ”puoli”
-vain toinen jalka tuettuna

Kapea penkki 70%x Amrap

Clean and jerk, go every 1:30-2:00

2 x 2+2 @ 70-74%
2 x 1+2 @ 77-81%
2 x 1+2 @ 81-85%
2 x 1 @ 91-95%

– Drop the bar between cleans, reset and go
– Build up within each percentage range if you can

Alternate A1/A2

A1. Back squat, Rest 1:00-1:30 before A2
Build to heavy 3 (H3) @ 2 RIR (85-89%)
+
12-15 @ 85%H3

A2. Strict chin up – 4 x 4-6 @ 3/2/1/0 RIR, rest 2:00 before A1

– Build to a heavy triple (H3) for the day with 2 reps in reserve THEN do 12-15 total back-off reps, broken into sets as needed (e.g. 1 x 15, 8+7, 5+5+5 etc.)

In 15 minutes for time or reps:

100 Double Unders
80 Wall Balls 9/6 kg
60 Alt. DB Snatches 1 x 22,5/15 kg
40 Burpees Over Line
20 Cleans (anyhow) 70/50 kg

LIGHT WEEK 1/2

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Voit halutessasi ottaa tällä viikolla edellis viikkojen maksimeita, mikäli ovat jääneet välistä.

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Omaa lämppää 15min

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Barbell technique:

SNATCH GRIP RDL + SNATCH GRIP GOOD MORNING PUSH PRESS ON TOES
2x 3+3@barbell, rest btw sets 1-2min

--

SNATCH SHOULDER PRESS + OHS
2x 3+3@barbell, rest btw sets 1-2min

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PRESSING SNATCH BALANCE + SNATCH BALANCE
2x 3+3@barbell, rest btw sets 1-2min

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DROP SNATCH + TALL SNATCH *tall flat footed
2x 3+3@barbell, rest btw sets 1-2min

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION *flat footed + SNATCH HIGH PULL from POWER POSITION + SNATCH
*high pull - elbows ups
2x 2+2+2+2@barbell, rest btw sets 1-2min

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SNATCH PULL *full foot + SNATCH PULL
2x 2+2@barbell, rest btw sets 1-2min

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Hengittelyä!

For Time:

SNATCHES

1-2-3-4-5-5-4-3-2-1 reps

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock, perform (30) Snatches as fast as possible but QUALITY. Any type of snatch is acceptable (power snatch, squat snatch, split snatch).

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KEHONHUOLTOA!

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video: SNATCH GRIP GOOD MORNING PUSH PRESS ON TOES - videolla ei ole päkiälle nousua

video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION -- HOX!! Tee HIGH PULL, 2 ensimmäistä toistoa pidä kokojalkapohja lattiassa (videolla normaali veto päkiälle nousten, lähtö power positiosta)

Rive ja työntö

SNATCHES

1-2-3-4-5-5-4-3-2-1 reps

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock, perform (30) Snatches as fast as possible but QUALITY. Any type of snatch is acceptable (power snatch, squat snatch, split snatch).

1 devils press 2x 15kg/ 10-12.5kg
2 thruster 2x 15kg/10-12.5kg
3 burpee box jump overs
4 kipping leg raise
5 US KBS 20/16kg
6 pull-ups
7 wall ball
8 DB snatch 15/10-12.5kg
9 push-up
10 cal row/bike/ski
11 v-ups
12 double DB front rack lunges 2x 15kg/10-12.5kg

First round: 1 devils press

Second round: 2 thruster + 1 devils press

Third round: 3 burpee box jump overs + 2 thruster + 1 devils press
…
12 round: 12 lunges + 11 v-ups…

EMOM 14:
100m Skillmill Run
4-8-12-16-12-8-4 C2B

MODERATE-MAXIMAL WEEK 10/11

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Tee omat lämmöt tai taululla olevat!

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SNATCH *lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

tauko 10min

CLEAN + JERK *lähestyminen 20min
2x2x[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3x[1+1]@100+% jerk-% rest 2min

TAI

2[1+1]@barbell, 1+1@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min