Open 24.2

Open 24.1

Press behind the neck 3x6
- lepo 2min
- lisää painoa edelliseen viikkoon

WodLiiga

Skills
+7min emom

"Grace"

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

3-5rounds:
E3MOM
1) 10-20 snowangel + remaining easy bike
2) 20-40s hollow hold + remaining easy bike
3) 20-40s superman hold + remaining easy bike

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

9 min:
3 min general wu
rest of time:
20s+20s pigeon stretch
10 scorpion
8+8 KB bulgarian split squat swing
10 bodyweight cyclist squat

Bulgarian Split Squat KB Swing:

3xe3m:
12 BB hip thrust @ RIR 1

WARM UP + TECHNIQUE 10-15min

1-2 rounds:
10 RDL *sn grip
5 + 5 FRONT SQUAT + BACK SQUAT
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

video: TALL SNATCH

video: TALL CLEAN

video: TALL SPLIT JERK

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PRESSING SNATCH BALANCE & OHS with HANGING WEIGHT *punnerra itsesi tangon alle & valakyykyn pohjassa 3s paussi - tangon päihin kuminauhat jossa roikkuu kevyet levypainot
3-4x3@light weight, rest btw sets 2min

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FLOATING HALTING SNATCH DEADLIFT + SNATCH from POWER POSITION
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3x[3+3]@light / 50-60% sn-%, rest btw set 2min

Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.

video: FLOATING HALTING SNATCH DEADLIFT

video: SNATCH from POWER POSITION

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TALL CLEAN + POWER JERK + SPLIT JERK *split both side 1+1
2x2x[1+1+2]@barbell, 2x[1+1+2]@ligth / 50% jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3+3@up to RPE6 *could do more 4-5 reps / up to 60%, rest btw sets 2min

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SNATCH LIFT OFF
3x5@RPE6 *could do more 4-5 reps / 60% sn-%, rest btw set 2min

video: SNATCH LIFT OFF

Warm Up
2 min row
2 min ski
2 min jog
5+5 squat strech
5 russian baby strech
5 inch worm + push ups
10 burpees
then get ready for movements and start workout

Metcon
9x3 min on / 1 min off
rounds 1,4,7) 500/400m row + max reps burpees
rounds 2.5,8) 500/400m ski + max reps db snatches
rounds 3.6.9) 16 x shutte run (1 rep is 7.5+7.5m) + max reps heavy kb farmers carrying

kardiolaite/juoksu aina you go, i go meiningillä ja burpee, db snatch sekä farmarikäv.
tehdään syncrona yhtä aikaa.
burpee : rinta maassa yhtä aikaa
db snatch : loppu ojennus yhtä aikaa
farmers walk: kummallakin painot käsissä jotta voitte edetä