LIGHT MODERATE WEEK 6/15

WARM UP SAMA

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POWER CLEAN + CLEAN BELOW KNEE + SPLIT JERK
4[1+1+2]@63% jerk-% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@70% pal 3-4min

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BLOCK/RACK PINS DEADLIFT below knee
3x2-3@110% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
6x1@55% *rest for 30 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

8 HIP THRUST, BB+weight
8 BENT OVER ROW, BB *alavatsa, myötäote
10 weight BACK RAISE

Warm up
1 ROUND
50 polven nostot paikallaan
20 alt leg body weight RDL
10 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
5+5 bodyweight windmill

30-40 min ajan :
1-2 min reipasta kävelyä + 1-2 min kevyttä juoksentelua/hölkyttelyä

10-30 min ajan:
venyttelyt / kehonhuoltoa

4 Rounds For Time :

30 Dumbbell Snatches 22,5/15kg. Alternating.
20/15 Calories Echo Bike
10 Box Jumps 30"/24"

( 12 - 18 )

• Aim to complete the dumbbell snatches unbroken. Muscle snatches will be slightly faster than traditional power snatches here.

• Settle into steady pace on the bike. Athletes should aim to complete 12/10 Calories a minute witch means the bike will take 1:30 or less to complete.

• The box jumps can be used to help recover bit. No need to rush here.

6 Sets :

Set 1 : 10 Back Squat @ 55%
Set 2 : 8 Back Squat @ 64%
Set 3 : 6 Back Squat @ 73%
Set 4 : 10 Back Squat @ 58%
Set 5 : 8 Back Squat @ 67%
Set 6 : 6 Back Squat @ 76%

Rest 2:00

LIGHT MODERATE WEEK 6/15

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WARM UP SAMA

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SNATCH + SNATCH BALANCE + OHS tai
SNATCH + SNATCH PUSH PRESS + OHS
2[1+3+3]@50-60% sn-% pal 2min

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SNATCH BALANCE + OHS tai
SNATCH PUSH PRESS + OHS
4[3+3]@70% sn-% pal 2min

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LUNGE
5[4+4]@56-60 jerk-% pal 3min

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DEAD BACK SQUAT (~90° - ~80°)
5x1@55% *rest for 30 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

16 GHD ANTI-ROTATION RUSSIAN TWIST
8+8@up to 23% sp-% HALF KNEELING ARNOLD PRESS w/ DB
8-12 1-ARM TRICEPS PUSH DOWN, BANDED

Slow tempo split squats: 5 sets of 10 with 0:45s rest between sets
Then
Hamstring bridges: 3 sets of 10 with 0:45s rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

Jerk

8-10 sets of 3, moderate/heavy,
ekassa 3s stop catchissa.

Push press,
4 sets of 4, heavy

Front squat
5 sets of 5 @ 65%, paussi alhaalla

A) Rinnalleveto kolmosia, nousu raskaaseen painoon.
2 x sama paino ennen lisäämistä.
Ei tng, ei pudottamista.

B) Squats

Front squat, 3 x 4 @60%

C) Accessory

3-5 rounds of:
8 Pendlay rows
10+10 Bent over row with DB
12 Weighted hip extensions on GHD
Rest 1:00 min between rounds.
Hyvä polte ja tuntuma kaikkiin bodausliikkeisiin.

3-4 rounds of:
2-3 High box jumps
Russian twist, 4 x 20 - light/moderate weight.
Rest 1:30 min between sets.

A) Rinnalleveto kolmosia, nousu raskaaseen painoon.
2 x sama paino ennen lisäämistä.
Ei tng, ei pudottamista.

B) Squats

Front squat, 3 x 4 @60%

C) Accessory

3-5 rounds of:
8 Pendlay rows
10+10 Bent over row with DB
12 Weighted hip extensions on GHD
Rest 1:00 min between rounds.
Hyvä polte ja tuntuma kaikkiin bodausliikkeisiin.

3-4 rounds of:
2-3 High box jumps
Russian twist, 4 x 20 - light/moderate weight.
Rest 1:30 min between sets.

Harjoitus 2.

5 Rounds for time:
100 Double-unders
30 KB snatch (15/15)

Valitse määrä double-undereihin siten, että se kestäisi ajallisesti 60s +/-10s.
KB Snatchin paino valitse siten, että saisit tehtyä sarjat ”melko varmasti” putkeen. Eli moderate kokoinen kuula.
Tavoite on löytää sellainen vauhti, jolla saisit sarjat putkeen ja pystyt keskittymään ensisijaisesti hengittämisrytmin säilyttämiseen.