Pohjois-Savon piirinmestaruus painonnostokisat la 27.1.2024.
Käsityökatu 34-36 B, 78200 Varkaus

punnitus klo 10.00-11.00, kisa 12.00

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

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SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

5-4-3-2-1 reps:
• Hang Power Cleans
Weight: 50%, 60%, 70%, 80%, 90% of 1RM.

EMOM60 (= 1.5x normal):

• Min 1: row
• Min 2: ski
• Min 3: Echo bike
• Min 4: rest

Pick a number of calories and complete that on every minute of work.

5x3 reps of power snatch @70-80% of most recent 1RM

Drop and go. Rest. 2 min between sets

Alternate B1/B2

B1. DB Bench press – 3 x 12-15 @ RPE 7 (3 RIR), rest 1:00 before B2

B2. Single-arm DB row – 3 x 8-12/side @ RPE 8 (2 RIR), rest 2:00 before B1

OH squat 4 RM, then max reps @ 90%

Valakyykky, nousu raskas 2 toiston sarja
Pystypunnerrusta, selänojennua, ylätalja, ojentajat ja core.

Run intervals

4 x 1200m @ 5k pace

– 1:30 rest between repeats –

Overview. We are progressing from 800m to 1200m repeats @ 5k pace with slightly longer recoveries. You’ll need to maintain your 5k pace for twice as long as last week so these will feel harder.
Adaptation. Improve aerobic capacity and running economy at 5k pace. Enhance the ability to sustain faster running speeds and manage lactate accumulation and clearance through high-volume repetitions with short recovery periods.
Pace/Effort. Run each 1200m repeat at your current estimated 5k race pace. This should feel challenging yet controlled for the duration of the repeat. Focus on hitting consistent times for each 1200m.
Feel. Steady during the 1200m repeat. The challenge comes from longer repeat duration and the cumulative fatigue over many repetitions as well as short(ish) recovery, which prevents full recovery and keeps your heart up through the session. RPE will increase from approximately 7/10 to 9/10 throughout the session.

4x

6 box step ups/leg (alternating)
1min Easy bike

Vertaa viime kerran askelluksia ja mieti paino niin että voi olla napsun haastavampi nyt

High hang Snatch pull