B1.
*3 sec pause at the bottom

1+2@barbell, 3x1x[1+2]@last week drop sets 95%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence. A strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

OPTION 1)

For time with partner, YGIG, divide anyhow:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar, may step over
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar, may step over
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar, may step over
12 thrusters, weight 3

Time cap: 16 minutes

Parit voivat hyödyntää samaa tankoa painojen salliessa. Painon 3 tulee olla noin 50% rinnallevedon 1RM:stä tai sellainen, että pystyt tekemään myös raskaimmat thrusterit 3-4 toiston sarjoissa. Painot 2 ja 1 tästä asteittain kevyemmät (voit katsoa suuntaa esim. virallisen version Scaled/Foundations -painoista).

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OPTION 2)

2 rounds of:
6 burpees over the bar, may step over
9 cleans, weight 1
6 burpees over the bar, may step over
9 thrusters, weight 1
- rest 60s after each round

2 rounds of:
6 burpees over the bar, may step over
6 cleans, weight 2
6 burpees over the bar, may step over
6 thrusters, weight 2
- rest 60s after each round

2 rounds of:
6 burpees over the bar, may step over
3 cleans, weight 3
6 burpees over the bar, may step over
3 thrusters, weight 3
- rest 60s after each round

Time cap: 16 minutes

Skaalaus:
Painon 3 tulee olla noin 50% rinnallevedon 1RM:stä tai sellainen, että pystyt tekemään myös raskaimmat thrusterit 3-4 toiston sarjoissa. Painot 2 ja 1 tästä asteittain kevyemmät (voit katsoa suuntaa esim. virallisen version Scaled/Foundations -painoista).

2 Rounds
3 Scapular swimmers (prone position)
5 Jefferson curls
5 Inchworms
8 Scapula push-ups
8 Tension swings
+
2 Rounds @ empty barbell
5 Hang muscle clean
5 Front squats
5 Strict press
5 Hang power clean
5 Push press
5 Thrusters
+
Build to workout weight for thrusters and DB snatches
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
250m Row
5 Thrusters
5 Bar-facing burpees
200m Run
4 or 6 DB snatches, alt
5 Chest-to-bar pull-ups

A: 30 box jump you go I go
B: Bench press 5-5-5+
C: SPU 3set
D: Incline DB Bench press 3set
E: leg extensions 2set
F: Back extensions 2set
G: OH cable triceps extensions 1xMax

LÄMMITTELY
• Ylivienti vk
• Vk seläntakana - käsien nosto
• Yhden käden pyöritykset vk
• Etummaisen sahalihaksen aktivointi vk
• Käsien lähennys (rinta) vk
• vk soutu alas + kp työntö ylös
• AKK - lonkankoukistaja
• Istuen lonkan sisäkierrot
• 90/90 jalan nosto ja vienti eteen
• Lankussa jalan vienti ristiin alas - rangan ojennus

VOIMA
Liikepari A
3 x 8 takakyykky boksille
3 x 8 punnerrus

Liikepari B
3 x 6+6 landmine pystypunnerrus
3 x 6 vaakasoutu

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle clean
3 Strict press
3 Hang power clean
3 Push press
3 Power clean
3 Push jerk w/ pause @ receiving position

For 40 minutes ascend the ladder as far possible:
4 KB swings (24/16 kg)
4 box jump overs (24/20 “)
4 thrusters (25/15 kg)
20/15 cal ski, row or bike
60 s rest
6 KB swings (24/16 kg)
6 box jump overs (24/20 “)
6 thrusters (25/15 kg)
20/15 cal ski, row or bike
60 s rest
8 KB swings (24/16 kg)
8 box jump overs (24/20 “)
8 thrusters (25/15 kg)
20/15 cal ski, row or bike
60 s rest
…

Bodybuilding + Strength

Muscle endurance sets:

20-10-10-10

*rest 3min between sets
*20 reps @50-60% from 1RM
*sets of 10 @65-75% from 1RM

B) Bent Over Barbell Rows

E3MOM X6:

1-2: 10 Reps
3-4: 8 Reps
5-6: 6 Reps

*nouseva paino kahden setin välein.

C) Pull Up (Wide grip)

3x Max Reps (1-2 RIR)
*rest 2min between

D) Strict Press 3x10
*Rest 2min between

E) DB Hammer Curl

3x 15/15
*rest as needed

liikeparina punnerruksen kanssa

2-3sets:

10m OH walking lunge
15 GHD hip extension
20 banded pull apart