Part A).
Skill Primer
Pause Muscle Clean & Press from Split (5-8 sets x 2+3 / 0:03 pause below knees)

Part B).
Pause Clean & Split Jerk
(8 sets x 1+1 / 75%+ / 0:03 pause below knees)

Handstand walk

Running clock:
0:00: 3x 1 Wall walk + 10-15 sec wall facing HS hold
3:00: 6-10x Handstand kick ups + hold 5-10 sec
6:00: 5x wall walk + 10-20 reps weight shifting or sh taps in wall facing pos.
9:00: best effort HSW / or 20-30 sh taps in push up plank plank or practice sh taps ( back to wall)

Do your own 5 min warm-up

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Voit kokeilla edellis viikon maksimeita, mikäli jokin jäi välistä!

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stick / light barbell technique & warm up drill: 4-6 reps

Round 1:
SNATCH SHOULDER PRESS
TALL MUSCLE SNATCH *elbows up
OHS *stable and controlled

Round 2:
TALL SNATCH HIGH PULL**elbows up
TALL POWER SNATCH *elbows up, flat footed
OHS *stable and controlled

Round 3:
TALL MUSCLE SQUAT SNATCH *slow
TALL SNATCH *elbows up, flat footed
OHS *stable and controlled
PRESS IN SNATCH

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SNATCH DRILL: 2-3 × 3 reps

*harjoitteet 1.-5. tehdään ensin tangolla, jonka jälkeen
*valitse haastavin harjoite (drill) ja tee se ensin ja heti perään tempaus.
*ota tarvittaessa tempaukseen toinen tanko.

1. snatch lift off *first pull - balance over the whole foot, keep the bar close, same back angle

2. snatch pull from knee *second pull, navel high - balance over the whole foot, pushing with the legs through the floor, keep the bar as close to the legs, push vertically with the legs through the whole foot to extend the body completely

3. snatch high pull from power position *second pull ending and turnover begin -elbows up, balance over the whole foot, bend the knees only with the trunk vertical, pause in dip position for 1-3s, push vertically with the legs through the whole foot to extend the body completely

4. tall muscle squat snatch / tall snatch *third pull, turnover - elbows up, flat footed *confidence, aggression, precision and speed

5. ohs *catch position - stability, strength and balance

= snatch

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LOAD:

*drill: ~30% .... ~100+%, sn-% *katsotaan tarkemmin harjoitteen mukaan
*snatch: 60-70%, sn-%

3-4× 3+2@ 1.-5. drill + snatch
3-4× 3+2@ 1.-5. drill + snatch

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video: press in snatch

video: snatch lift off - set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle. Stop when the bar reaches the knees and return to the floor. There is no pause in the top position.

video: snatch pull from knee 0:25 Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch.

video: snatch high pull from power position -
eka video: ..power position -lähtö asento ja toka video: ..high pull - vedon korkeus balance over the whole foot, bend the knees only with the trunk vertical just as you would for a jerk dip, keeping the bar hanging in long arms and against the body. Pause in this dip position for 1-3 seconds, then push vertically with the legs through the whole foot to extend the body completely and accelerate the bar maximally just as you would at the top of a snatch pull. Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch.

video: tall muscle snatch - videolla ei allemenoa - tee valakyykky heti käännön perään

video: tall snatch Aim to lock out at the same time you feel and hear your feet reconnect with the platform in your squat stance. This motion needs to be aggressive, forceful and without hesitation. The goal is to elevate the bar as little as possible while you pull yourself down under it. Sit in the bottom forcefully maintaining a secure overhead position and ensure balance and stability before standing.

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KEHONHUOLTOA!

Snatch cluster sets: 3/3

3 sets:
2 snatch (drop & go)
-30s rest
2 snatch
-30s rest
1 snatch

• 2min rest between sets kaikki sarjat sama paino, noin 85+%

Gymnastics for quality
30min

BEGINNER
Wall kickup + negative HSPU

INTERMEDIATE
HSPU progression and cycling

ADVANCE
1x1m free handstand + HSPU

WOD
30 sec work/30 sec rest (16min)

4 rounds of
- Hollow rocks
- HSPU
- Box jumps
- HSW/ free handstand

3 x 5min Amrap
8 DB over burpee
10 double db thruster
12 db snatch alt.
– rest 3min between amraps

Tessa Borodulin

Takakyykky 4x3 77,5-80%
Pystypunnerrus 4x3 77,5-80%

EMOM 12:
1: 12 Lantionnosto lattialla KB/DB lisäpainona
2: 12 Heavy goblet squats
3: Max reps boksidippi
4: rest

WU

Speed /Agility
Liikkeelle lähtöjä

Kontrasti
3x
3-4x snatch pull polvelta @ 100% 1RM
3-5 Avustettu kevennyshyppy, tarpeeksi paksu kuminauha

CF
emom 36
35sek on, 25sek
1. bike moderate
2. bag to shoulder
3. HSPU
4. Bearhug carry
5. 1 db cluster
6. rest

Tabata dead hang

3 x 16min / 2min tauot

1)
4min kone
4min 20 viivahölkkä + 10 lankkuburpeeta

2) 8-10×/liike
Yhden jalan mave
Sivutaivutus
Sivulankku 15-20s puoli
Kaaripito 20-30s
Kuppipito 20-30s

3) 8-10×/liike
Selän pyöristys+ eteentaivutus
R-rangan kierto kyykystä
Kepillä olkapääliikkuvuus
Rento roikunta

CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open