MODERATE HEAVY WEEK 10/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION

8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded

• KIERROS ALUSTA TOISELLE PUOLEN

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2x 3+3+3 RDL + GOOD MORNING OH on the toes + WIDE stance BACK SQUAT
2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos.

3 MUSCLE SNATCH HIGH PULL from HIP *full foot, straight legs
3+3 SNATCH HIGH PULL from HIP *full foot / on the toes
3+3 SNATCH HIGH PULL from MID THIGH *full foot / on the toes
3+3 SNATCH HIGH PULL from ABOVE KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL from BELOW KNEE *full foot / on the toes
3+3 SNATCH HIGH PULL *full foot / on the toes

2x 1+1+1 SNATCH DROP *45° + 90° + full squat
2x 1+1 TALL POWER SNATCH + TALL SNATCH *starting on the toes
2 SNATCH

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

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BLOCKS SNATCH *2cm off the floor
1-2@90%, 1@93%, 1@95%, 2@90%, 1@93%, 1@95% pal 2min

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BACK SQUAT + JERK SPRING
3[3+3]@80% pal 2-3min

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SNATCH PULL *first reps full foot
4x2@110-115% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
10@HIP THRUST

Super set
5x every 3 min
5 push press @65%
+

5 seal row @ AHAFA

• perform push press + row immediately after another
• use same weight throughout the sets

4 x every 90s.
150m row
6 schtick chest to bar pull ups

8 minutes of
1 min bike erg
10 seated face pulls
10 barbell good mornings
5 wind mill e/s
-- then --
2x 3 each
front squat
high hang high pull
high hang muscle clean
clean pull under
hang squat clean
-- then --
3x every 3 min
3 block cleans
@75% of 1 RM
-use straps if you have
-arms like ropes
-drive legs trough the floor

With partner

15 Min Amrap
10 x Shuttle Runs (7.5+7.5)
Amrap 1 Assblaster + 3 Kb Swing

5 Mn rest

15 Min Amrap
250 / 200m Row Or Ski
Amrap 7 Bicep Curl + 7 Empty Barbell Presses

Technic, hints & tips by Ville Parviainen.

E90s x12:
3-2-1 - 3-2-1 - 3-2-1 - 3-2-1

Hang from above the knee.

E75s x5:
Muscle snatch + snatch balance + OHS

Push Press
5x every 2:30
5 reps 75%

Deadlift 12-10-8-8 reps