week 2/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE CLEAN *vastaanotto päkiälle jääden
3x3@painotanko / barbell *kevyt, pal 2min

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SLOW PULL SNATCH + SNATCH
**move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds -- you’ve reached mid-thigh, accelerate to full speed and complete snatch
1+1@up to 75%, 3[1+1]@83% sn-%, pal 2min

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CLEAN Above Knee + PUSH PRESS + SPLIT JERK *jerk both side
1+2+2@up to 77% jerk-%, pal 2min

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PAUSE SNATCH PULL *1 sec pause at the knee + mid-thigh
3×2@+5kg today best snatch, pal 2min

BENCH PRESS

4x6 @85%

Every 3min

5@50%, 3@60%, 2@70%, 1@80% - 90% - 95% -> MAX, rest btw sets 2-3min - varmistajat sivuilla

Front squat 2 RM, then sets @ 80%, 70%,60% (choose reps)

Wodliiga

3 Rounds: 
1 Minute Machine or Jog
1 Round Of Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 RDLs
5 Front Squats 

For time:

50-40-30 Dumbbell Deadlifts 22,5/15kg´s
5-4-3 D-Ball Carry Lengths 60/40kg ( 1 toisto 15m )
15-12-9 HSPU

TC 15

45 min PK
PK 45 min
100 rope jumps
30s plank hold
30+30s side plank hold
20s active hang
2+2 TGU, light kb
10 goblet squats
1600m machine
10 ring rows
10+10 standing hip rotations

Deadlift

10-10-8-8-6

Go every 2:30

Handstand / Handstand walk technique

Buy in 1k row

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2 rounds
60 s HS hold against the wall
30 wallball
20 alternating dumbbell snatches

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Buy out 150m shuttle run
--> run FAST