Snatch exersices
~10min
3-4× with barbell / very Light weight , perfect technique
A.1) Muscle snatch from hip ×3
A.2) Muscle snatch from floor with no contact ×3
A.3) No feet tall snatch ×3
A.4) Tall snatch ×3

B.1) Snatch pull from floor to above knee + snatch pull from floor to power position + low hang snatch 1+1+1
~12min

C.1) Snatch grip push press behind neck w/3.sec pause @catch + ohs w/3.sec pause atg Adding weight, tecnique comes first!
3+1 ~12min

D.1) Overhead Squat w/double bounce
10min 2reps @every 2 minutes

Squat clean 2x2

AMRAP 25
YGIG
50 GTOH with plate 20/15kg
50 Burpees
50 Russian twist in pairs with slamball 8kg
50 Slamballs 8kg
50 Box jumps (70/60cm)

EMOM12
5 strict HSPU
5 Ring dip
5+5 Ring row + Romanian ring row

Hi hang-hang-squat clean-jerk
3 high jumps at high box

LÄMMITTELY

2 Kierrosta, :40s töitä / :20s lepo
1) Soutu
2) Roikunta leuanvetotangosta
3) 1-Käden vauhtipunnerrus
4) Naruhyppy
5) Hyvää huomenta liike levytangolla
6) Kasakkakyykky
7) 1-Käden kahvakuulan kanto farmaripidossa kuminauhan kanssa

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KIERTOHARJOITUS

3 Kierrosta, 1:00 min töitä / :20s lepo
1) Soutu
2) Roikunta leuanvetotangosta
3) 1-Käden vauhtipunnerrus
4) Naruhyppy
5) Hyvää huomenta liike levytangolla
6) Kasakkakyykky
7) 1-Käden kahvakuulan kanto farmaripidossa kuminauhan kanssa

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HUOMIOITA

Tässä pyritään kehittämään hartioiden sekä lantion tukevia lihaksia. Tavoite on tehdä tasainen minuutin pituinen työsarja, jonka aikana saisit hyvän poltteen kohdelihaksiin. Räätälöi painoista sekä intensiteetistä oman tuntuman sekä tarpeen mukaan. Esimerkiksi: jos olet menossa tekemään viikon voimaohjelmaa, niin ota maltillinen kuorma vauhtipunnerrukseen. Vastaavasti jos voima jää välistä, niin pyri hakemaan raskaampia kuormia!

Diffrent snatch drills

increasing pace
3:00 BikeErg
2:00 Row / 2:00 SkiErg
1:00 BikeErg
+
2 Rounds
5 Inchworms
10/side Xiao Pengs
10 Air squats (slow tempo)
+
1-2 Rounds
5/side Single-arm/single leg DB snatch
30 Speed rope skips
1-2 Wall walks
5 Box jump overs
+
Once through @ workout weights/height
250m SkiErg
25m Farmer’s carry
25 Double-unders
250m BikeErg
8 DB snatches, alt
2 Wall walks
250m Row
8 Wall balls
4 Burpee box jump over

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

– 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 sec hold at bottom, explode up, 1 sec hold at top

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
12 Dumbbell snatches, alternating arms
6+6 1-Arm overhead squats
6+6 Windmills
20 Birddogs

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 81%
2 x 3 @ 84%
2 x 3 @ 87%
3 @ 89%

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BONUS WORK

ACCESSORY

Windmills,
3-4 x 8/8 (moderate)

Snatch grip sotts press,
3-4 x 8 (moderate)

Weighted hip extensions,
3-4 x 15 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
14-16 total reps.

OR

CONDITIONING

Every minute on the minute for xx minutes of:
1) 15/12 Calories bike
2) 15 Kettlebell swings
3) 12 Dual dumbbell push press, 20/15kg
4) 15/12 Calories row
5) 10 Shoulder to overhead @ 60% of jerk 1RM