“Ai kauheeta”

Sanois Anja

2min max reps Shoulder to over head (60/42,5)

2min max reps hang power clean (70/50)

2min max reps sumodeadlift (110/77,5)

2min max reps db snatch (30/22,5)

1) takakyykky 8x4x80%+2,5kg
2a) Luistelu hyppy boxin yli, tanko niskassa (tyhjä) 3x6
2 min lepo
2b) polvet rintaan hyppy + sprintti 3x (6+10m)
2 min lepo
2c) takareiden koukistus maaten 3x6
Keskity nopeuteen

recovery week

WARM UP + TECHNIQUE 10-15min

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POWER SNATCH + SNATCH BALANCE
3[1+2]@50-60% sn-% pal 2min

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CLEAN HIGH PULL from POWER POSITION + HIP PANDA PULL + HIP CLEAN
3[1+2+1]@50% jerk-% pal 2min

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CLEAN BELOW KNEE + SPLIT JERK
2[1+3]@60% jerk-% pal 2min

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3-POSITION CLEAN PULL + CLEAN PULL *2cm off the floor + knee + power position
3[2+1]@+5kg today best jerk, pal 2min

LIGHT WEEK

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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PAUSE OHS BALANCE *pause 3sec bottom position
4x3@barbell with banded & weight, rest between sets 2min

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NINJA POWER CLEAN + FRONT SQUAT + PUSH PRESS
4[1+2+3]@up to 60% jerk-%, rest between sets 2min

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PAUSE SNATCH PULL *1 sec at the pause knee + mid-thigh - full foot
3x2[1+1]@60% sn-%, rest between sets 2min

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PAUSE FRONT SQUAT *pause 2-3sec in the down position, GO UP FAST!!!
3x3@RPE7, 3-4 reserve for reps, rest between sets 2min

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RDL *jerk-grip
2x5-7@RPE8, 2-3 reserve for reps, rest between sets 3min

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SUPERSET: quality

2-3 rounds:

6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
12 GOOD MORNING
10 PULL UP *myötäote
6 DEPTH JUMP *korokkeelta hyppy boxille

Rest between sets 2min

Rest Day
Take this day for relaxing and for doing something else that training.
Spend time with the people who mean something to you and be the best version of yourself.

3-4 rounds for quality:

20+20 steps db death march
40m heavy kb front rack/ sand bag carry
20 crossbody mountain climbers

A,
5 rounds for time of:
Row, 500 m
3 Rope Climbs
1 Power Clean & Jerk, 80% 1RM

Goal: Sub 20 min

B,
3 rounds for quality of:
10 Weighted Sit-ups, pick load
10 L/10 R Landmine Rotational Punches, pick load
Rest 1:30

Snatch balance primer
4 x 3 @ 50% of max snatch

Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%
2 @ 85%

Front squat
3 @ 60%
3 @ 70%
3 @ 80%
3 @ 85%

Push press
3 @ 60%
3 @ 65%
3 @ 70% x 3

Optional accessories
3 sets
10 single leg RDL with barbell or DB
30 metre sandbag carry 70/50
30 sec GHD vertical hold or 1 min high plank

E2MOM for 3 rounds:
1) AMRAP: 10 Crunches + 10 Reverse crunches
2) Rest
3) 10 Ab-wheels + Plank hold
4) Rest

EMOM 8
1. 6 deadlift
2. 5+5 bulgarian split squat