Kevennys/väliviikko

HSPU 1 rep max form check (4x1)
HSPU kipping rep max one shot

hip & spine mobility

4 rnds for quality
30/30sec unilateral KB front rack hold
8/8 alternating superman
5/5 KB teapot

triset, 3 rnds
8/8 band resisted side plank clamshell
10m tiger walk (slow speed, focus on core
stability)
5/5 windshield vipers

Big focus on snatch today, snatch high pulls to start to ensure we are hitting maximal extension

Snatch high pulls
4 x 3 @ 100% of 1RM snatch

Snatch
Build up to 60% with 3s and 2s then
1 @ 60%
1 @ 70%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

Tempo front squat (3 sec on the way down, 1 sec pause in the bottom and controlled on the way up)
5 x 3 @ 60% of 1RM front squat

Push press
3 x 3 @ 70%

Optional accessories
3 x 20 GHD sit ups
3 x 20 prone hamstring curl
3 x 20 front rack walking lunges

20 min c2

1) Single leg squat x 8+8
2) Romanian lunge x 10+10
3) Hip Raise x 10
4) Copenhagen adductors 10+10
X 4

Core
Single leg stretch x 10
Hip raise + lower x 10
X 3

This weeks focus is heavy snatch, on session 2 of this week we will build up to 95% of 1RM snatch

Day 1 this week is clean & jerk technique focused with our tall jerk as a primer before we move onto the complex, see below;

Tall jerk
4 x 3 @ 60% of 1RM clean & jerk

Power clean, clean & jerk complex
1 @ 60% of 1RM clean & jerk
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%

Back squat
Build to a heavy 5RM
then complete 2 drop sets of 5 @ 90% of heaviest 5 achieved

Optional accessories
3 x 10 dumbbell Arnie press
3 x 10 supinated grip pull up (banded if needed)
3 x 100ft D-Ball carry

A:
Skill Primer
Dip Muscle Clean, Hang Muslce Clean & Double Pause Split Jerk (Dip & Split)
(5-8 sets x 2+2+2)

B:
Halted Clean Deadlift, Low Hang Clean w/Slow Eccentric & Pause Split Jerk
(8 sets x 1+1+2 / 60%-70%)

0:03 pause below knees
**0:05 from hips to mid-shin
**0:03 pause in split

45 minutes with partner of :

1000m Row
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

Every 150s x 4

3 Power clean V.0-1 (n.75-80% of 1RM clean)