Front Squat 1RM

RestDay!

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

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

Alkulämppä leikki
Mustekala

Mobility

Harjoitellaan tempausta

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

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

1) e2:30 x4:

6-6-5-5 takakyykky
6+6 pystypunnerrus @toispolvi

2) emom16:

1: 6+6 ask.taakse @lisäpaino
2:10-12 pystypunnerrus @tanko
3: 8-10 cal laite
4: lepo

All same

500 m
700 m
900 m
900 m
700 m
500 m
250 m recovery bike
TC 35 min

Power Clean & Jerk

A) WU 3-4x

• 5 Clean DL +5 High Hang Muscle clean + 5 FS Into, 3-5 seated box jump

B) E2MOM X10

• 2 Power Clean & Jerk (Build Up)

C) EMOM 5

• 5 Power Clean @moderate-heavyish (ykkösiä)

Front Squat

• 4x5 @75-80% *rest 3min between

Accessories

A) 3-4x Superset

• 15-20 Banded GHD Hip Ext.
• 10-15 Ring Push Up

*rest 2min between rounds

B) 3-4x Superset

• 45-60s SB Bearhug Hold
• 10-15 Ring Row (jalat korotettu)

rest 2min between rounds