WARM UP 5-10min

---

DRILL :
BACK SQUAT + SNATCH RDL + DROP SNATCH + OHS
2× 10+10+5+5@light barbell, rest 1min

---

SLOW SNATCH PULL + SNATCH PULL
*slow: Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita tempausveto normaalisti täyteen ojennukseen eli päkiälle asti - hartialinja jää kevyesti tangon etupuolelle - ei yliojenneta yläselkää.
2× 2+2@barbell, 3× 2+2@50-55%, bs-% use 90% of 1RM, rest 2min

---

SLOW PULL SNATCH + SNATCH + POWER SNATCH
*slow: Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita tempaus normaalisti.
3× 1+1+1@60-65%, sn-%, rest 2min

---

SLOW CLEAN PULL + CLEAN PULL
*slow: Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita työntöveto normaalisti täyteen ojennukseen eli päkiälle asti - hartialinja jää tangon päälle - ei yliojenneta yläselkää.
2× 2+2@barbell, 3× 2+2@50-55%, bs-% use 100% of 1RM, rest 2min

---

SLOW PULL CLEAN + CLEAN + POWER CLEAN
*slow: Liiku hitaasti lattiasta noin reisien puoliväliin – käytä tähän 3–5 sekuntia. Kun tanko on reisien puolivälissä, kiihdytä täyteen vauhtiin ja suorita rinnalleveto normaalisti.
3× 1+1+1@60-65%, jerk-%, rest 2min

---

ACCESSORY WORKOUT : if time left

PAUSE QUARTER BACK SQUAT JUMP
*pause for 2-3sec
3×3@barbell, rest 2min

---

---

video: Slow Snatch Pull
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. At around mid-thigh, accelerate to full speed and complete the snatch pull as you would otherwise.

video: Snatch Pull
Set the snatch starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, snatch-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally. Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance. As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away. The heels will rise naturally with the effort to push against the ground forcefully. Keep the entire body tight and continue pushing against the ground until the bar stops moving up, then drop back to flat feet as the bar falls. Return the bar to the floor under minimal control to maintain your grip and basic position for the next rep.

video: Slow pull Snatch
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once you’ve reached mid-thigh, accelerate to full speed and complete a snatch as you would otherwise.

video: Slow Clean Pull
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. At around mid-thigh, accelerate to full clean pull speed while you open the hips explosively and drive vertically with the legs to achieve maximal bar speed.

video: Clean Pull
Set the clean starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, clean-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally. Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual clean. Here we want to focus on vertical power and balance. As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away. The heels will rise naturally with the effort to push against the ground forcefully. Keep the entire body tight and continue pushing against the ground until the bar stops moving up, then drop back to flat feet as the bar falls. Return the bar to the floor under minimal control to maintain your grip and basic position for the next rep.

video: Slow Pull Clean
Set the clean starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once you’ve reached mid-thigh, accelerate to full speed and complete a clean as you would otherwise.

video: Pause Quarter Back Squat Jump
Position as you would for a back squat and brace the trunk forcefully. Squat to quarter depth or approximately the depth of a countermovement you’d use for a vertical jump and pause for 2-3 seconds. After the pause, drive directly up with maximal effort to jump as high as possible. Absorb the weight as you land by bending the legs and hips smoothly.

2 rounds
10 Reverse lunges, alt
20 Speed rope
+
Build to workout weight for the walking lunges
* Practice a few sets of double-unders
+
@ workout pace
400m BikeErg
25 Double-unders
200m Row
12m DB walking lunge
200m SkiErg

3 Rounds @ 2-3 RIR

8-12/side DB external rotations
8-12 DB pull overs
8-12 Prone Y-raises

AF WEEK 12, Day 3

Finisher:
1-2 Superset:

30 Banded Biceps Curl
30 Banded Triceps Extension

Target: pump those guns!

Kesän viimeinen ulkotreeni, jos keli sallii!

30 minuutin perus- ja vauhtikestävyysharjoitus laadukkaasti

Lämmittely 15min
600m kevyt hölkkä
10+10 yhden jalan varpaille nousu; seinään nojaten etunojassa
5+5 pystypunnerrus kahvakuulalla
6+6 samson venytys

Harjoitus, 30min for quality (Syke 60–75%/HR max sekä 75–85%/HR max)

600m hölkkä
pihan päästä päähän farmarikävely; kuulat eturäkissä
10+10 marssi paikallaan, polven 2s pito yläasennossa; kuulat suorilla käsillä pään päällä
20–30 vuorikiipeilijä; kädet kahvakuulilla

Tee niin monta kierrosta kuin ehdit 30 minuutin aikana laadukkaasti. Pyri siihen, että syke pysyisi pääasiassa peruskestävyysalueella tai vauhtikestävyys-alueen alarajalla. Harjoituksen ei tule tuntua kuormittavalta, vaan sen tulee edetä helposti.

JOS SATAA:

30 minuutin perus- ja vauhtikestävyysharjoitus laadukkaasti

Lämmittely 15min
2min ergo
10+10 yhden jalan varpaille nousu korokkeelta
5+5 pystypunnerrus kahvakuulalla
6+6 samson venytys

Harjoitus, 30min for quality (Syke 60–75%/HR max sekä 75–85%/HR max)

3 min vaihtuva ergo
salin päästä päähän farmarikävely; kuulat eturäkissä
10+10 marssi paikallaan, polven 2s pito yläasennossa; kuulat suorilla käsillä pään päällä
20–30 vuorikiipeilijä renkaissa

Tee niin monta kierrosta kuin ehdit 30 minuutin aikana laadukkaasti. Pyri siihen, että syke pysyisi pääasiassa peruskestävyysalueella tai vauhtikestävyys-alueen alarajalla. Harjoituksen ei tule tuntua kuormittavalta, vaan sen tulee edetä helposti.

MODERATE-LIGHT WEEK 1/10

---

Do your own 10 min warm-up tai…
1-2 rounds:

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

--

video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

---

---

SNATCH SHOULDER PRESS + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
2×2× 1+1+1+1+1@barbell, rest 1min

PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
*both: aseta jalkaterät valmiiksi vastaanotto leveyteen : no feet/ninja
*pressing: tanko harteilla, aktivoi yläselkä niin, että tunnet käsivarsilla/selässä kuorman. Jätä tanko hartia korkeuteen ja paina itseäsi kuormaa vasten valakyykkyyn suorille käsille. Rauhallinen vauhti jotta tunnet kuorman paineen koko matkan ajan. Kuormaa ei työnnetä ensin ilmaan harteilta vaan pidät kuormaa paikallaan. Tanko jää samaan korkeuteen ja tulee valakyykyn syvimmässä vaiheessa hiukan alaspäin - riippuen valakyykyn syvyydestä.
*heaving: sama idea kuin edellisessä, paitsi dipillä annat vauhdin ja painat itsesi kuorman alle. Yritä pitää sama tuntemus kuin edellisessä - kuorman paineen tunne ei häviä missään vaiheessa.
2+2@barbell, 3× 2+2@mod-light weight, rest 2min

---

DEFICIT PAUSE SNATCH LIFT OFF + DEFICIT PAUSE SNATCH PULL
*use straps
*place the red rubber mat under the legs
*lift off: pause 1-3 seconds: 2cm on the floor + at the knee
*pull: pause 1-3 seconds: 2cm off the floor + at the knee + mid-thigh
2× 2+2@barbell, 3× 2+2@40-45% sn dl-%, rest 2min

---

MUSCLE SNATCH + OHS + ninja SNATCH from POWER POSITION
*ninja=no feet - aseta jalkaterät valmiiksi vastaanotto leveyteen
2×2× 2+2+2@barbell, rest 2min

SNATCH + SNATCH from KNEE + SNATCH from MID-THIGH
2× 1+1+1@barbell, 3× 1+1+1@50-60% sn-%, rest 2min

---

PAUSE BACK SQUAT + BACK SQUAT + SINGLE LEG RDL
*squat: hold in the bottom 2-3s
*rdl: barbell clean grip
3× 3 + 5 + 8 reps/leg@55% bs-% + mod-light weight 1-2 reps in reserve, rest 3-4min

---

PAUSE QUARTER BACK SQUAT JUMP
*pause for 2-3sec
3×3@barbell, rest 2min

---

---

video: Pressing Snatch Balance

video: Heaving Snatch Balance

video: Deficit Snatch Pull - videolla näytetään korokkeelta normaali tempausveto : me tehdään harjoite paussi variaatiolla.

video: Snatch Lift Off - videolla näytetään normaali tempausveto polvelle : me tehdään harjoite paussi variaatiolla.

video: Pause Snatch Pull / Snatch Segment Pull
Set the snatch starting position and brace the trunk tightly. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible. Stop and hold in the first pause position for 1-3 seconds, ensuring proper position and whole foot balance. Move to the next pause position and repeat. After the final pause, complete the snatch pull, then return the bar to the floor.

video: Pause Back Squat

After a minimum of 2-3 seconds to eliminate any stretch reflex, drive aggressively up directly from the pause position—that is, don’t sneak in a small bounce or rocking motion for assistance. Accelerate maximally all the way back up to standing. You can release a small amount of air during the pause if needed, and again as you recover, but maintain forceful bracing of the trunk.

video: Single Leg RDL

video: Pause Quarter Back Squat Jump
Position as you would for a back squat and brace the trunk forcefully. Squat to quarter depth or approximately the depth of a countermovement you’d use for a vertical jump and pause for 2-3 seconds. After the pause, drive directly up with maximal effort to jump as high as possible. Absorb the weight as you land by bending the legs and hips smoothly.

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

10-12× SINGLE ARM DB ROW // DB CHINESE ROW
10-12× BENCH DIP // DB's TATE PRESS
10-12× WEIGHTED SIT UPS plate/DB Behind The Neck // AB ROLLOUT

--

video: Single Arm DB Row

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: Bench Dip

video: DB's Tate Press

video: Weighted Sit Up plate/DB BTN - telakoi jalkaterät käsipainojen / patterin / kiinteiden kyykkyräkkien alle

video: Ab Rollout

WARM UP 5-10min

---

DRILL :
SHOULDER PRESS + FRONT SQUAT + SPLIT SQUAT
2× 10+10+5/leg@light barbell, rest 1min

---

DROP to SPLIT + PRESS From SPLIT *bb behind The Neck
3× (3+3)/leg+(3+3)/leg@barbell - light weight, rest 2min

---

JERK BTN From SPLIT
*voit työntää saksiin tai askeltaa, tarkista saksien tasapaino, molemmilla raajoilla 50-50 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin.
*dippaa saksissa ja työnnä kuorma suorille käsille saksi asennossa niin, että molemmat jalat irtoaa lattiasta kevyesti ja palautuvat samaan saksiasentoon - jalat eivät liiku sivusuunnissa.
*tee ensin toistot yhdelle puolen ja sitten toiselle.

3+3@barbell, 3× 3+3@50-55% jerk-%, rest 2min

SPLIT JERK
*työnnä sarjan sisällä jokainen toisto eripuolelle (2=1+1), aloita heikommalla
3×2@60-65%, jerk-%, rest 2min

---

SPLIT SQUAT + RDL
*squat: barbell btn - askella taka-etu saksiin, tarkista saksien tasapaino, molemmilla raajoilla 50-50 kehonpaino, takajalka kevyesti koukussa ja torso pystysuorassa, keskivartalo aktivoitu ja paineistettu - ei nojata eteenpäin. Kyykkää suoraan alaspäin, takimmaisen jalan polvi lähelle lattiaa.
*rdl = Romanian DeadLift: barbell snatch grip
*kuormaa saa nostaa edelliskertaan nähden, mikäli kyykyn ja vedon tekniikka sen sallivat

3× 3 reps/leg + 12 reps@moderate weight, 1-2 reps in reserve, rest 3min

---

ACCESSORY WORKOUT : if time left

PAUSE QUARTER BACK SQUAT JUMP
*pause for 2-3sec
3×3@barbell, rest 2min

---

---

video: Split Squat
The split squat is primarily an exercise to strengthen the split receiving position of the split jerk, but it can also be used as a supplemental leg exercise to help balance weakness in one leg or hip, build better glute strength and hip stability

video: Drop to Split
The drop to split is a simple exercise to train quick foot movement into the proper split position, and strength and confidence in that position.
Place a bar behind the neck as you would for a back squat and hold it tightly against your traps to prevent movement. Brace your trunk and ensure even balance over the whole foot.
Without any upward drive on the bar, quickly move your feet into your split position, landing on both feet simultaneously or on the back foot a split second before the front. Your trunk should move straight down and remain at the same angle, and your balance should be equal on the feet.
If your position or balance is incorrect, adjust and hold the corrected position a second or two. Recover by stepping back about a third of the way back with the front foot, then stepping the back foot up to meet it.

video: Press from Split
The press behind the neck in split is an exercise that improves comfort in the split position, improves and preserves shoulder mobility, trains and reinforces the proper split jerk receiving position, and strengthens the upper body with an emphasis on the upper back.
Hold the bar behind your neck like a back squat in your jerk-width grip unless you jerk with an unusually wide grip—in that case, hold the bar about half a fist to a fist-width outside the shoulders. Squeeze the upper inside edges of the shoulders blades together tightly and keep the elbows down.
Step into your full split position and brace your trunk. Push the bar aggressively with the arms straight up into the overhead position—the trunk will already be leaning forward very slightly and the bar in line with the proper overhead position, so no further movement of either is necessary. Lock in the overhead position forcefully.
There should be no movement of the body other than the arms and no shifting of balance throughout the motion.
Reverse the motion to return the bar to the back under control. Subsequent reps can be performed without resetting the bar completely on the back, but ensure full contact for full range of motion and minimize bouncing.

video: Romanian DeadLift (RDL) Snatch Grip
Stand in your snatch pulling stance with a snatch grip on the bar. Set your back in the same extension you use to pull the snatch and clean and brace your trunk forcefully. Hinge at the hip while bending the knees very slightly to bring the bar as far down the legs as possible without losing any back extension. Actively keep the bar as close to the legs as possible. Stay balanced evenly over the whole foot rather than pushing the hips back more than necessary and shifting to the heels. This will limit how much weight you can handle, but it will make the exercise more effective by increasing the force on the hips and back while reinforcing the balance we want in the snatch and clean, as well as strengthening the back and shoulders’ ability to keep the bar close to the body. Stay braced tightly so as you change directions at the bottom, you don’t allow any softening of the back extension. If you’re mobile enough to get the plates to the floor with perfect back extension, still stop just short of touching—the changing of direction without compromising back extension is an important element of the exercise.

video: Pause Quarter Back Squat Jump
Position as you would for a back squat and brace the trunk forcefully. Squat to quarter depth or approximately the depth of a countermovement you’d use for a vertical jump and pause for 2-3 seconds. After the pause, drive directly up with maximal effort to jump as high as possible. Absorb the weight as you land by bending the legs and hips smoothly.

-ring muscle up & progressions
-gymnastics holds: handstand hold

10km Z2 Run

*Puhevauhti

Huoltava, 36 minuutin peruskestävyysharjoitus

Lämmittely
2min soutu
2min pyörä
2min hiihto

Kerran harjoituksen liikkeet läpi.

Harjoitus, 6 kierrosta (Syke 60–75%/HR max)

A) 3 min: Ergo

Vaihdellen hiihto, pyörä, soutu

B) 3 min: AMRAP

4+4 Askelkyykyssä käden kierto kohti kantapäätä; kurota etujalan puoleista kättä kohti takajalan kantapäätä
8 Pystypunnerrus seinää vasten; istu lattialla, pidä kädet kiinni seinässä liikkeen ajan ja työnnä ne kohti kattoa suoriksi
8 Jefferson curl boksin päältä

Tee liikkeet rauhallisesti ja jatka aina siitä, mihin jäit edellisellä kierroksella.

Harjoituksessa vuorotellaan osiota A ja B. Suoritat molemmat osiot yhteensä 6 kertaa. Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joka kehittää myös liikkuvuutta. Tee harjoitus alusta loppuun tasaisella ja maltillisella tahdilla, jotta syke pysyy pk-alueella.