DELOAD week 9/9

WARM UP + TECHNIQUE 10-15min

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
3[3+3+3]@barbell, rest btw sets 1min

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SNATCH HIGH PULL *full foot + MUSCLE SNATCH + POWER SNATCH + NINJA SNATCH + SNATCH *NO HOOK GRIP
2[2+2+2+2+2]@barbell, 3[2+2+2+2+2]@50% sn-%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
3[3+3+3]@barbell, rest btw sets 1min

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CLEAN HIGH PULL *full foot + MUSCLE CLEAN + POWER CLEAN + NINJA CLEAN + CLEAN + JERK *NO HOOK GRIP
2[2+2+2+2+2+2]@barbell, 3[2+2+2+2+2+2]@50% jerk-%, rest btw sets 2min

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6/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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SNATCH PUSH PRESS + SNATCH BALANCE
3[2+3]@barbell / RPE8 *could do 2 more reps, rest 2min

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SNATCH PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 50% = 1 RM SN)

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SNATCH PULL to POWER POSITION + SNATCH HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 *could do 2 more reps, rest 2min

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MUSCLE SNATCH from HIP + TALL SNATCH
3[3+3]@barbell, rest 1min

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SNATCH PULL to POWER POSITION + SNATCH above knee
4-5[1+2@RPE8 *could do 2 more reps, rest 2min

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video: MUSCLE SNATCH from HIP

video: TALL SNATCH

week 8/9

WARM UP + TECHNIQUE 10-15min

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SNATCH
1@climb to the maximum of the day, rest 2min

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CLEAN + SPLIT JERK
1+1@climb to the maximum of the day, rest 2min

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ALVA 😊

SEATED SHOULDER PRESS
1@climb to the maximum of the day, rest 2min

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5/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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CLEAN PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 70% = 1 RM CL&J)

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CLEAN PULL to POWER POSITION + CLEAN HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 (could do 2 more) reps, rest 2min

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MUSCLE CLEAN from HIP + TALL CLEAN
3[3+3]@barbell, rest 1min

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CLEAN PULL to POWER POSITION + CLEAN above knee + SPLIT JERK *split jerk both side 1+1
4-5[1+2+2]@RPE8 (could do 2 more) reps, rest 2min

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video: MUSCLE CLEAN from HIP

video: TALL CLEAN

2-4rounds:

20-30s side planks
20-30s wall sit hold
40-60s D-ball hold

3 rounds of:
400m run
KB swings x21 (20kg)
Pull up x12

AMRAP 20
One arm swing 10+10
One arm longcycle 5+5
Goblet squat 10
Abmat sit-up 15
Row ergo 12/15cal

POST WORKOUT
4 set
Dragon flag 10
Kb move plank 10

For time

• 10 squat snatches, ♀ 75 lb ♂ 115 lb
• 10 squat snatches, ♀ 85 lb ♂ 125 lb
• 10 squat snatches, ♀ 95 lb ♂ 135 lb

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

Warm Up
Banded Hip Activation + Band Pulls
then
1:00 easy - > :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast

Power Clean + Push Jerk Technique training/ barbell prep for 7-10 mins

Strenght

Power clean + Push Jerks 7-8 sets of 2+2 reps (20 min cap)
rest 1-1.5 min bwn sets

Intervals
5x per person, 3 person rotation
45-50s easy + 10-15 s sprint

Accessory Work/omatoimi
3 sets
50m double kb front rack walk or sandbag carrying on bear hug
10-15 strict knee raises
rest 1-2 min

21-15-9
Squat cleans (50kg)
Ring dips

3-4 Sets for quality:
2 TGU (each arm)
:30 Hollow Hold
1 Pegboard