Painonnosto tekniikkatunti

Pistol Skills/Capacity

60, 80 or 100 Pistols to a band, alternating

Intent. Use the pistols to a band to develop your speed, rhythm and stability on the pistols (do these banded even if you have pistols). Choose a band thickness that’s challenging for you.

Kuminauha perseen alle rigiin keventämään liikettä.

Bench Press

6 x 2 @ 80%

A)
4 sets:
0:15 Chin Over Bar Hold (Chin-up grip)
- Rest 1:30 btw sets
B)
4 sets:
0:15 Ring Support Hold (bottom)
3-5 BMU

2-3rounds:

10 cyclist squat
10+10 seated press

Back squat

4 x 3 @ 84-88% (2 RIR on 1st set, 1-2 RIR on remaining sets), rest 3:00-4:00 b/t sets

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Alternate A1/A2

A1. Bench press – 3 to 4 x 3-5 @ 82-86% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 1:00 before A2

A2. Strict chin-up – 3 to 4 x 3-5 @ 82-86% (3 RIR on 1st set, then 1-2 RIR on the remaining sets), rest 2:00-3:00 before A1

Block power clean and jerk

Build to a Daily Max
+
2-4 x 1 @ 85-90% of DM

Go every 1:30-2:00

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top