WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x plate GTOH
5x/side LATERAL LUNGE or COSSACK SQUAT
10x DEAD BUG plate PULLOVER
10 step OH WALKING LUNGE *plate

video: plate GTOH

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: DEAD BUG plate PULLOVER

--

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

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3x MUSCLE SNATCH + TALL SNATCH
3x[1+1+1] DIP SNATCH + SNATCH from KNEE + SNATCH

3+3+3+4x SHOULDER PRESS + PUSH PRESS + POWER JERK + 2+2x SPLIT JERK
3+3x MUSCLE CLEAN + TALL CLEAN
3x[1+1+1+2] DIP CLEAN + CLEAN from KNEE + CLEAN + SPLIT JERK *split jerk 1+1

---

SNATCH + SNATCH BALANCE + OHS
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 3x1x[1+2+1]@70%, sn-%, rest btw sets 2min

---

CLEAN + POWER JERK + SPLIT JERK
2x1x[2+2+2]@barbell, 1+2+1@50%, 1+2+1@60%, 3x1x[1+2+1]@70%, jerk-%, rest btw sets 2min

---

SNATCH PULL *full foot/flat footed
3x3@70%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

---

FRONT SQUAT
4@70%, 2x4@75%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
vasta-aloittaneet kuorma kehonpainosta 80% = FS 1RM

---

SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

30sec weighted / bw SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed

Viikko 51 (kisoihin valmistava pätkä) (3/3) Jouluviikko on kevennys viikko. Sitten on vielä 1 täys ja siitä seuraava on kisaviikko.

For time

• 30 alternating dumbbell snatches
• 30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.
- ♀ 35 lb
- ♂ 50 lb

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle cleans
3 Hang power cleans
3 Power cleans

2× 1+1+1@barbell, 1+1+1@up to 72-77%, jerk-%, rest btw sets 2min

5 sets:
2min Row
50 DU

2min Rest

5 sets:
2min Ski
15m DB Walking Lunges 2x20/15kg

2min Rest

5 sets:
2min AB
10 GHD Sit-ups

ATPF WEEK 32 Day 3

ACCESSORY (optional)

2-4 rounds, go by feel and rest as needed:

1) 1-3 Rope Climb
2) 5-15m Handstand Walk

Advanced athletes can go legless or with straddle rope climbs.

For time

• 10 1 ½-bodyweight deadlifts
• 10 bodyweight bench presses

• 10 ¾-bodyweight squat cleans

• 9 1 ½-bodyweight deadlifts

• 9 bodyweight bench presses

• 9 ¾-bodyweight squat cleans

• 8 1 ½-bodyweight deadlifts

• 8 bodyweight bench presses

• 8 ¾-bodyweight squat cleans

• 7 1 ½-bodyweight deadlifts

• 7 bodyweight bench presses

• 7 ¾-bodyweight squat cleans

• 6 1 ½-bodyweight deadlifts

• 6 bodyweight bench presses

• 6 ¾-bodyweight squat cleans

• 5 1 ½-bodyweight deadlifts

• 5 bodyweight bench presses

• 5 ¾-bodyweight squat cleans

• 4 1 ½-bodyweight deadlifts

• 4 bodyweight bench presses

• 4 ¾-bodyweight squat cleans

• 3 1 ½-bodyweight deadlifts

• 3 bodyweight bench presses

• 3 ¾-bodyweight squat cleans

• 2 1 ½-bodyweight deadlifts

• 2 bodyweight bench presses

• 2 ¾-bodyweight squat cleans

• 1 1 ½-bodyweight deadlift

• 1 bodyweight bench press

• 1 ¾-bodyweight squat clean

Do some overall mobility and activation as you like.

Kisalijat active recovery day
1-2-3-4-5 minutes of light pace cardio
assault runner
bike erg
ski erg

Others

2-4-6-8 minutes with same machines