🌿🌸☘️🌿🌸☘️🌿🌸☘️🌿

Snatch pull + hang power snatch
4-5x 1+2

Snatch
4-5x 2 @80-85%

Snatch balance
4x3

MODERATE-HEAVY WEEK 2/9

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WARM UP sama saliohjelman kanssa

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MUSCLE SNATCH + HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS
4-5[3+3+3+3]@up to 43-48% sn-%, rest between sets 2min

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BLOCK HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH
*barbell from power position
3-4x2[1+2]@65-70% sn-%, rest between sets 2min

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SNATCH PUSH PRESS + OHS
5[1+2]@80-85% sn-%, rest between sets 2min

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SNATCH DEADLIFT
3x4@100% sn-%, rest between sets 2min

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CLEAN PULL from Above Knee *full foot + TRAP PULL
3[4+2]@90% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

3 rounds:

10-12 BACK EXTENSION
10-12 KNEELING SQUAT
8 LOW BOX JUMP

Rest as needed

2-4rounds:

3-10 strict pull up
10-20s L-sit hold

Warm up
2 rounds
1:30 cardio machine
4 inch worm with push ups
5/5 upright row
5/5 single arm press
10/10 single leg hip bridge
10 deadlifts, start with barbell

Strenght
Deadlift 5x5, every 2.5min. Add weight each round.

Metcon
Every min for 15 minutes
min 1 - ski erg or rowing x 8/10 calories
min 2 - db clean&jerk from floor x 8-12 reps
min 3 - push ups x 8-15 reps

MODERATE-HEAVY WEEK 2/9

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WARM UP n. 10min

2 rounds: no shoes

12 BAND SUPERMAN LAT PULLDOWN
10 CRUNCHES + 10 CROSS CRUNCHES
6 SQUAT JUMP
20sec WALL HANDSTAND HOLD

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video: BAND SUPERMAN LAT PULLDOWN

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SNATCH HIGH PULL *full foot + SNATCH + SNATCH BALANCE
2[1+2+2]@barbell, 4[1+2+2]@59-68% sn-%, rest between sets 2min

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CLEAN HIGH PULL *full foot + CLEAN + JERK
1+2+2@barbell, 4[1+2+2]@59-68 jerk-%, rest between sets 2min

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CLEAN PULL from Above Knee *full foot + TRAP PULL
3[4+2]@88% jerk-%, rest between sets 2min

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SEATED PRESS
3x8@RPE7, (could do 3 more reps), rest between sets 2min *8@rpe7 -- target load of max ~71%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

6-8 TRICEPS PUSH UPS
10-12 KNEELING SQUAT
10-12 WIDE GRIP BANDED LAT PULLDOWN

Rest as needed

45 min PK
20m bear crawl
45s plank hold
hold pistol squat ATG 30s+30s
1000m row
800m jog
4 min airbike
10 OHS with broom stick
10 snatch balance with broom stick
10 sots press with broom stick
20s +20s one arm plank
20+ 20s side plank

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 12:00 minutes.

E90s for 5 rounds
a) kipping skills (pull up, C2B, BMU)
b) machine (zone 2)
c) HSW / HSPU skills
d) 30-45s (weighted) plank, remaining time box step up

No need to work for the full 90s at skill stations. Purpose of the workout is for you to have time to focus on particular skill and have 2-3 shorter working sets during the 90s window. Have good rests between these sets and have clear focus on 1-2 key points you're working on during each set (like you'd have when practicing snatching).

Target: RPE 6, HR @ zero 2 (60-70% of HR max).

Examples of skill variations:
a) - kipping pull up: single leg or two legs jumping kipping pull up, banded kipping pull up, kipping pull up, c2b
- bmu: straight arm pull down, jumping bmu, banded bmu turnover (

)
c) - HSPU: feet-on-box HSPU, wall kick up & wall supported HS hold, 4-6s negative HSPU, kipping HSPU
- HSW: wall supported weight transfer, plate step ups, steps towards the wall, free-walking HSW, HSW skill course"

Hi hang clean
4-5x 3 @ tekniikkapaino

Power clean + c&j
4-5x 1+1 73-80%

Push press behind the neck
3x6 @by feel