snatch pull + hip squat snatch + squat snatch practice, then 5 sets w. moderate weight

7' AMRAP
5 power clean @ 50/30kg
3 STOH
10 m burpee broad jump

AF WEEK 43, Day 1

ACCESSORY
1-3 rounds, go by feel:

1) 10-12 Pull-Over (good stretch at the bottom)

2) 12 Lateral Raise

RIR 2-3

Deadlift 5-5-3-3-3-1-1-1-1 reps

• Look back at previous heavy deadlift efforts to help navigate today’s loading
• Experienced athletes should build in load and plan to go as heavy as possible across all sets
• Newer athletes should start light, focus on mechanics, and slowly add weight as comfortable
• Reduce the loading of the barbell as needed to maintain consistently sound mechanics
• Consider lifting from an elevated surface if unable to achieve a sound setup with the barbell on the floor
• Consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells to adjust complexity
• In case of injury or limitation, consider performing good mornings or GHD hip extensions
• Coaching cues Pull the “slack” out of your arms by trying to “break” the barbell across your shins

MODERATE-LIGHT WEEK 1/8

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TALL MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *tall=päkiältä, split both side 1+1
2-3× 2+1+2+2@barbell-light weight, rest 2min

CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+2@barbell, 3× 1+2@65-70%, jerk-%, rest 2min

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PAUSE SNATCH PULL from Knee *use straps, pause 2sec
3×2@60-65%, sn dl-%, rest 2-3min
*Voit laskea kahdella tapaa teoreettisen 1rm sn dl:iin, mikäli tulosta ei ole. a) sn 1rm × 1,4 tai b) bs 1rm × 0,9

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SHOULDER PRESS + NARROW grip BENCH PRESS - superset
5+5@40% + RPE4 - 6 reps left
5+5@50% + RPE5 - 5 reps left
5+5@60% + RPE5,5 - 4-5 reps left, sp-%, rest btw sets 3min

*tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".

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video: narrow grip bench press

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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!

3-5 rounds

15-20+15-20× Barbell Wide (snatch) Grip BENT OVER ROW + UPRIGHT ROW snatch grip *bent over: tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

/BOR sn-/cl-grip on alternate weeks/

15-20+15-20× Barbell Wide (clean) Grip BENT OVER ROW + UPRIGHT ROW clean or narrow grip *bent over: työntöote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa alavatsaa - 2s pito rinnalla.

-

15-20× NARROW SUMO DEFICIT RDL *varpaat suoraan eteenpäin - tuntemus alaselkään

/rdl / back extension on alternate weeks/

15-20× WEIGHTED BACK EXTENSION + 10 sec hold last rep *low back, kuorma yläselän päälle

-

15-20× BEHIND the NECK PULL DOWN *wide grip

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video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa

video: Barbell snatch grip Upright Row

video: Narrow Sumo Deficit RDL *laita jalat pikkasen kapeammalle kuin videolla

video: BTN PullDown

Overhead Squat

Build heavy set of 3. Goal Snatch 1 RM

TimeCap 17 min

Use Snatch Grip

AF WEEK 43, Day 1

STRENGTH
3 rounds, go by feel:

1) 6-8 DB Bench Press
2) 6-8 KB/DB Row

RIR 1-2. Go heavy with the loading to get.

LÄMMITTELY
2 kierrosta - 45s./liike
- T-kierrot
- Lantionnosto pallo jalkojen välissä
- Skorpionikierrot
- Päinmakuulla vastakkaisten raajojen ojennus
- Lapapunnerrus vk kanssa

VOIMA
3 x 50s./30s.
1. Suorin jaloin mave kpt/kk
2. Sivutaivutus kk
3. Penkkipunnerrus kp (stepperillä)

AMRAP 10min
12 x etuheilautus
12 x vuorikiipeilijä
12 x kyykky penkiltä + lp työntö (6+6 yhdellä jalalla)
6 kcal laite

5 rnds for time
5 pike push up
10 KB swing @24/16
5/5 steps walking lunges

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for DB push press and sandbag cleans
* Practice few short sets of toes-to-rings and box jump overs between sets as you build up
+
@ Workout weight
10/7 (cal) Row
6 DB Push press @ 2 x 22.5/15kg (50/35lbs)*
8 Toes-to-rings
10/7 (cal) SkiErg
4 SB cleans @ 68/45kg (150/100lbs)
6 Box jump overs