Barbell Cycling Skill

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

3 Snatch pulls
3 Hang muscle snatches
3 Behind the neck snatch grip push presses
3 Hang power snatches
3 Overhead squats
3 Power snatches
3 Snatch balances
3 Hang squat snatches

75%
85%
90%
90%

Every round 6 bench press and 10 chin up
8 rounds
2min rest between sets

:) :) :)

SET A I 4 rounds
6+6 DKB fr bulgarian split squat
10 medball hamstring curl

SET B I 3 rounds
6-8 BB romanian deadlift
10-15 KB side bent
8+8 half kneeling banded rotation

9 x 30s on / 10s off:
1) leg lift + reach
2) heel taps
3) inchworm plank hold

AMRAP 40

15 Etuheilautus
10 Abmat
5 Leuka/CTB
3 Rinnalleveto
1 Wallwalk
3 Tempaus
5 Leuka /CTB
10 Wallball
15 Askelkyykky
250m laite

2min lepo kierrosten välissä

Alle liikkeiden tekniikat

Snatch

Snatch Waves
E2MOM X9

Wave 1:

• 3 Squat Snatch @70%
• 2 @75%
• 1 @80%

Wave 2:

• 3 @75%
• 2 @80%
• 1 @85%

Wave 3:

• 3 @75-80%
• 2 @80-85%
• 1 @85-90%

Back Squat

• 1x5 @75-80%
• 1x4 @80-85%
• 1x2 @85-90%
• 2x2 @days heavy

Strength

3 Rounds For Quality:

• 10/10 Front Foot Raised Double DB Drop Lunge
• 5-10 Glute Ham Raise
• 45-60s Chinese Plank

optional

3-4x For Quality:

• 15/15 Calf Raise (1x DB in hand)
• 10/10 KB Hip Flexor Raise

WARM UP 10min 1-2 rounds

5× + 3×/side + 3×/side + 3×/side + 3×/side + 20× + 10×/side + 5× + 3×/side + 3×/side

AIR SQUAT +

SQUAT & REACH +

FORWARD FOLD with THORACIC ROTATION +

WIDE LEG FORWARD FOLD with REACH & ROTATION +

DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG *alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (a. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +

STANDING PANCAKE +

ELEPHANT WALKS +

PRONE PINWHEEL TAPS to ELBOW PLANK *vatsallaan toinen käsi yläkautta ja toinen alakautta sormet yhteen yläselän päällä, jonka jläkeen tee kyynärnoja lankku "hyvällä lapatuella - toista toiselle puolen +

REACH BACK to TABLE *lantionnosto kurotus ristikkäisen käden hartian yläpuolelle lattiaan, jonka jälkeen "pöytä asento - tee lantionnosto kurotus toiselle puolen sekä pöytä jne.. +

KNEELING SPINE TWIST to COBRA nelinkontin pujotus neulansilmään ja cobra-punnerrus - tee toiselle puolen pujotus neulansilmään jne..*

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video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a)

&
b)

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

kuvat liikkeistä:
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

SPLIT JERK *hae rauhassa lähtöasento, painopiste koko jalalle, katse, paineet, jne..
2×3@barbell, 3@up to 80%, 3@up to the maximal weight of the day - nearly 3RM - no failures!, rest btw sets 2min

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MUSCLE SNATCH + OHS + TALL SNATCH
1×2× 1+1+1@barbell

SNATCH + OHS
2× 1+2@barbell, 1+2@up to 75%, sn-%, rest btw sets 2min *3-4 sets

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MUSCLE CLEAN + TALL CLEAN + CLEAN
1×2× 1+1+1@barbell

CLEAN + FRONT SQUAT
2× 1+3@barbell, 1+3@up to 75%, jerk-%, rest btw sets 2min *3-4 sets

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FINALLY (if time left) WE DO UPPER BODY MOBILITY & STRENGTH!
- 2-3 rounds
- 10-12 reps each movement

FLOOR CHEST STRETCH
DOWEL SHOULDER EXTERNAL ROTATION *pumppaava liike
PRONE PINWHEEL
SEATED SHOULDER EXTERNAL ROTATION *voi tehdä lattialla istuen
PLATE PULLOVERS

video: FLOOR CHEST STRETCH

video: DOWEL SHOULDER EXTERNAL ROTATION

video: PRONE PINWHEEL

video: SEATED SHOULDER EXTERNAL ROTATION

video: PLATE PULLOVERS

For Quality

3-4 Rounds Of:

• 10-15 Seated Z-Press
• 10-15 Banded Face Pull
• 20-30 Banded Tricep Ext.

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

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PRONE Behind The Neck BANDED PRESS

video: BRIDGE PULLOVER

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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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TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
3x[2+2+2]@35% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 65% 2x[1+2+1]@70% sn-%, rest btw sets 2min *example of rise 50-60%

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TALL CLEAN + FRONT SQUAT + RYTHM DIPS SPLIT JERK jerk both side 2+2, 3 dips + 1 jerk - same speed an usually *Rhythm dip jerks should use 3-5 dips with a single jerk. Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip exactly as you do for a jerk, but move down as quickly as possible without losing connection to the bar.

Brake in the bottom as abruptly as possible to create as much elastic energy in the legs and bar as possible, and use it to drive back out of the bottom, working to find the perfect timing as the downward force diminishes momentarily with the bar’s rebound. Perform a continuous series of dips trying to maintain a consistent rhythm and feel the elastic rebound out of the bottom.

After performing the prescribed number of dips, finish the series with a complete jerk without changing the rhythm—don’t slow or hesitate between the last dip and the dip for the jerk.
3x[2+2+4]@35% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + RHYTHM DIP SPLIT JERK + SPLIT JERK *jerk both side, rhythm dip dplit jerk 3 dips + 1 jerk - same speed an usually
1+2+1+1@barbell, 1+2+1+1@up to 65%, 2x[1+2+1+1]@70% jerk-% , rest btw sets 2min *example of rise 50-60%

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