WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: HALO SPLIT POSITION

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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

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

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min
Choose your warm-up weights so that you beat your top weights from last week by at least 1kg before continuing up heavier.

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
all pulls full foot/flat footed
*halting -hold this position for 2-3 seconds before returning the bar to the floor
*pull from pwr pos.- hold this position for 2-3 seconds before pull.
2+2+3@85%, 2+2+3@90%, 2+2+3@95%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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PAUSE BACK SQUAT + BACK SQUAT
pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
3x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min
example of rise 55-65-70%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

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

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

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Video: SIDE BEND *kb

4 rounds of:
10 KB swings
10+10 KB side bends
10 Plate G2OH
20 Russian twists
max Hollow hold
Rest

2-3sets:
30+30s side planks
30-60s D-ball hold

LÄMMITTELY
•Blokkipeli
•Korttipakkapeli - max 10 min
♠️ kyykky
♥️ ristikkäinen tuulimylly
♣️ vuorikiipeilijä
♦️ soutu kuminauhalla

6 DAYS TILL CHRISTMAS
3-4 kierrosta, 23s. / 20s.
1. Lankku
2. Boksikyykky
3. Punnerrus
4. Laite
5. Stepperille askellus
6. Rengassoutu

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

Clean and Jerk

Tee kummatkin jalat putkeen, jonka jälkeen lepää n. 1 min.

Horizontal straight & bent arm strength complex – 2 to 3 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

Alkulämppä leikki
Mustekala

Mobility

Harjoitellaan tempausta

WOD
Emom 12
1) 45s Kone
2) 4-8 Pallo olalle
3) 4-8 Vauhtipunnerrus
4) Lepo

LÄMMITTELY
AMRAP 12min
150m hiihto/soutu
10 kehonpainokyykky
150m hiihto/soutu
10 + 10m farmari kävely kuula toisessa kädessä
150m hiihto/soutu
10 AKK + vuorikiipeilijä

VOIMA/HALLINTA
Liikeparina
3 x 6/jalka yhden jalan lantionnosto
3 x 6-8/puoli sivulankussa lonkan loitonnus
Liikeparina
3 x 10 maastaveto + kulmasoutu kp
3 x 10 arnolds press kp

KEHONHUOLTO/LIIKKUVUUS