EILINEN tai

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

RestDay!

Frontrack Lunges ( Backward )

2 x ( 4 + 4 )
2 x ( 3 + 3 )
2 x ( 2 + 2 )

Rest 2:00 - 2:30 Between sets.

Tee 1-2 lämmittelysarjaa, jonka jälkeen 3 työsarjaa.
Lepää työsarjojen välissä n. 60-90s

A) Thruster technique

B) 3x6 Thrusters @ light weight

C) Squat Endurance
Every 1:30 x 12 (18 mjn)
1) 3 x Front Squat
2) 6 x Back Squat

Choose from:
Back Squat
Deadlift
Pull up / chin up
Bench press

A) Working sets (20-25min)
5x 5 @50-60% *from 1rm or RPE 5-6
Rest 2-3min btw

B) Accessory (15-20min)

Back Squat:
3x10x Spanish squat
3x
10+10x Hipflexors with band or kb
20+20sec Copenhagen plank

Deadlift:
3x16x alt. Curtsy lunge
3x8-10x Rower hamstring curls

Pull up/chin up:
3x 10-12x Reverse flies
4x 8+8x Ulkokiertäjät käsipainolla/kiekolla

Bench press:
3x 8+8x Half kneeling arnold press
3x 8-12x DB skull crusher

DELOAD week 9/9

WARM UP + TECHNIQUE 10-15min

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
3[3+3+3]@barbell, rest btw sets 1min

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SNATCH HIGH PULL *full foot + MUSCLE SNATCH + POWER SNATCH + NINJA SNATCH + SNATCH *NO HOOK GRIP
2[2+2+2+2+2]@barbell, 3[2+2+2+2+2]@50% sn-%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
3[3+3+3]@barbell, rest btw sets 1min

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CLEAN HIGH PULL *full foot + MUSCLE CLEAN + POWER CLEAN + NINJA CLEAN + CLEAN + JERK *NO HOOK GRIP
2[2+2+2+2+2+2]@barbell, 3[2+2+2+2+2+2]@50% jerk-%, rest btw sets 2min

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6/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

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SNATCH PUSH PRESS + SNATCH BALANCE
3[2+3]@barbell / RPE8 *could do 2 more reps, rest 2min

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SNATCH PULL to POWER POSITION
3x5@up to 70% bw-%, rest 2min *(bw 50% = 1 RM SN)

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SNATCH PULL to POWER POSITION + SNATCH HIGH PULL above knee *full foot = kantapää lattiassa
3-4[1+3]@RPE8 *could do 2 more reps, rest 2min

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MUSCLE SNATCH from HIP + TALL SNATCH
3[3+3]@barbell, rest 1min

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SNATCH PULL to POWER POSITION + SNATCH above knee
4-5[1+2@RPE8 *could do 2 more reps, rest 2min

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video: MUSCLE SNATCH from HIP

video: TALL SNATCH

40 hang DB snatch 2x22.5kg / 2x15kg
1200 m bike
20 DBthruster 2x22.5kg / 2x15kg
10burpee over DBs
5 wall walk

1200 m bike
20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk
10 burpee over DBs
5 wall walk
TC 37 min

SNATCH II (ponnistus ja vastaanotto)

Warmup
2 sets
20 Passthrough w/PVC
10 Air squats
20 Pull apart
10 Good morning
20 Hollow rock
10 Kazak squats w/ pause

Technique
With BB
- Snatch grip deadlift
- Shrug & pull
- Muscle Snatch
- Power Snatch
- Overhead squat
- Squat snatch

Snatch complex
10 min for quality:
1 Squat snatch