Pohjois-Savon ks ja jv painonnostokisat su 3.3.2024.
Palopaikan voimailusali
Teollisuustie 7, 74700 Kiuruvesi

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punnitus klo 10.00-11.00, kisa 12.00

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

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SNATCH
*lähestyminen esim. 25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x3@barbell (~25min),
2@50% (20min),
2@60% (18min),
1@70% (15min),
1@75% (12min),
1@80% (9min),
1@85% (6min),
1@90% (3min),
LAVA: 3x1@95%-100+%

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CLEAN + JERK
*lähestyminen esim. ~25min ennen lavalle menoa, 9 kertaa tangossa käynti
2x2[1+1]@barbell (~23-25min),
1x2[1+1]@50% (20min),
1x2[1+1]@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

tai

CLEAN + JERK
*lähestyminen esim. ~18min ennen lavalle menoa, 7 kertaa tangossa käynti
2x2[1+1]@barbell (18min),
1x2[1+1]@50% (15min),
1x2[1+1]@60% (12min),
1+1@70% (9min),
1+1@80% (6min),
1+1@90% (3min),
LAVA: 1+1@95%-100+%

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x /side WINDMILL *plate
16x SEATED BANDED ROW
16x DEAD BUG PULLOVER with PLATE
10x/side step 1-ARM OH WALKING LUNGE *plate/db/kb

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 4x RYTHM DIPS SPLIT JERK *jerk both side, 3 dips + 1 jerk - same speed an usually

3x[1+1+1] SNATCH LIFT-OFF + SNATCH PULL *full foot + SNATCH HIGH PULL *full foot

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

3x[1+1+1] CLEAN LIFT-OFF + CLEAN PULL *full foot + CLEAN HIGH PULL *full foot

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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video: GOOD MORNING

video: DROP SNATCH

video: PRESSING SNATCH BALANCE

video: HEAVING SNATCH BALANCE

video: RYTHM DIPS SPLIT JERK

video: SNATCH LIFT-OFF

video: SNATCH PULL *full foot -- FLAT-FOOTED SNATCH PULL -- same CLEAN PULL *full foot

video: DIP SNATCH

video: DIP CLEAN

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TALL MUSCLE SNATCH + TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2+2]@25-30% sn-%, rest btw sets 2min

DIP SNATCH HIGH PULL *full foot + DIP NINJA SNATCH + HEAVING SNATCH BALANCE *ninja=no feet
2+2+2@barbell, 2+2+2@up to 65% sn-%, rest btw sets 2min *example of rise 50-55-60%

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TALL MUSCLE CLEAN + TALL CLEAN + FRONT SQUAT - POWER JERK + REBOUND SPLIT JERK *split jerk 2+2 both side **jätä tanko suorille käsille viimeisen front squat-power jerk compleksin jälkeen ja jatka suoraan rebound split jerk compleksiin
3x[2+2+2+4]@25-30% jerk-%, rest btw sets 2min

DIP CLEAN HIGH PULL *full foot + DIP NINJA CLEAN + FRONT SQUAT + SPLIT JERK *ninja=no feet **split jerk 1+1 both side
1+2+2+2@barbell, 1+2+2+2@up to 65 jerk-%, rest btw sets 2min *example of rise 50-55-60%

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RDL *jerk grip + reverse grip BENT OVER ROW *same barbell, you can change weight on the movements
3-4x[5+5]@RPE9 *could do 1-2 more reps, rest btw sets 2min

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video: TALL MUSCLE SNATCH

video: TALL MUSCLE CLEAN

video: FRONT SQUAT - POWER JERK

video: REBOUND SPLIT JERK

video: RDL = Romanian Deadlift

video: reverse grip BENT OVER ROW

3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

➡️ Choose reps you can hold for four rounds

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS

For Time:
Front squat x 40
Bike 1 000 m
Back squat x 80
Ski Ergo 500 m
Shoulder to overhead x 100
Burpee x 250

RX 30/ 15 kg

Voit tehdä tämän omasta treeniviikostasi riippuen myös 2-3 hengen ryhmissä. Ergoissa jokainen suorittaa annetun matkan, muut liikkeet you go-i go tyylillä.

3 Rounds:
Max reps of ring row
Max reps of DB push up

1min rest

3 rounds for time:

10 wallballs
10 air squat jumps
14 alternating single leg v ups
10 alternating pistols or scale to bench pistols

Timecap 10min

Amrap 20 in pairs, share reps
12 kb clean
12 kb front squat
12 kb push press
12 jumping split squat

1) Warm up EMOM 12

1) 10-15 Straight arm lat pull down
2) 5-10 Hollow/Arch rolls
3) 10 Kip swing

2) Pull Up Practice

A) Technique + Scaling options

B) EMOM 10:

1) 1 Big set of kipping pull up
2) 20-30 DU/SU

3) Functional bodybuilding

3-4 Rounds for quality:

• ”X” Banded strict pull up
• 20-30 Banded tricep ext.
• 10-15 Lu Raise

rest 2min between rounds

Merkkaa omat tuloksesi polkupyöräergometrista

EMOM 15 mins
Min 1-2: 50 double unders + 10 alt. dumbbell snatches + AMRAP wall walks in time remaining
Min 3: rest

-rest 2 mins-

EMOM 15 mins
Min 1-2: 12/9 calories bike/row/ski + 10 box jump overs + AMRAP burpee pull ups in time remaining
Min 3: rest

Dumbbell: 22,5/15 kg
Box: 60/50 cm