hip & spine mobility

elevated pigeon stretch "3x20"" hold "

triset, 5x 3/3 hip airplane
5/5 world's greatest stretch
8/8 sciatic nerve slide

push up pos. one arm YTA raises 4x5/5

side plank hip raises 4x6/6

Syksyn VOIMA-ohjelmoinnin toinen kierto.

Harjoitus 2) Leuanveto

Lämmittely 8min
45sek ergo
6 lapaveto + 2sek pito
4+4 boksille nousu, lisäpaino
10 punnerrus

Leuanveto, vastaote
n+1, n, n+1, RPE 8-9 (esim. 4-3-4)
- n = Toistomäärä ekalla kerralla harjoituskerralla, tulet tämän pohjalta laskemaan tulevien harjoitusten toistomääriä. Mahdolliset avut tai lisäpainot eivät saa lisääntyä harjoituskerroilla.
- Valitse toistomäärä väliltä 1-6. Tavoitteena on saada joko ensimmäinen leuanveto ilman apuja tai lisättyä toistoja kehonpaino- tai lisäpainoleuanvetoihin. Toistoprogressio.

Bulgarian kyykky
3x10 per jalka, RPE 8
- Lisää painoa viime viikosta (isompi RPE).
- Merkkaa tulokseen bulgarian kyykyn paino (bulgarian split squat).

Kapea lattiapenkki (tanko)
3x8-12, RPE 10
- Toistoprogressio. Kun saat kaikissa kolmessa sarjassa 12 toistoa täyteen, lisää painoa seuraavassa treenissä.

Alaselän ojennus
3x10-12
- Tue jalkapohjat seinään. Kädet suorina pään vieressä. Pieni pito yläasennossa.

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

--

SNATCH PULL to HIP + SNATCH from KNEE + OHS
2+2+2@barbell, 2-3× 3+2+3@76-81%, sn-%, rest btw sets 1,5-2min

---

FRONT SQUAT
3×5@85%, fs-%, rest btw sets 2-3min *2@up to 80%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×8-10@85%, bs-%, rest btw sets 2-3min

---

video: SNATCH PULL to HIP

video: SNATCH from KNEE 0:20

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

---

CLEAN PULL to HIP + CLEAN from MID-THIGH + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+4+2@70-75%, jerk-%, rest btw sets 1,5-2min

---

FRONT SQUAT *2@up to 75%
4×4@80%, fs-%, rest btw sets 2-3min

---

video: CLEAN PULL to HIP

video: CLEAN from MID-THIGH 0:29

video: PUSH PRESS

video: SPLIT JERK with PAUSE in CATCH

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

---

CLEAN PULL to HIP + CLEAN from MID-THIGH + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+5+2@67-72%, jerk-%, rest btw sets 1,5-2min

---

FRONT SQUAT
3×5@80%, fs-%, rest btw sets 2-3min *2@up to 75%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6-8@80%, bs-%, rest btw sets 2-3min

--

video: CLEAN PULL to HIP

video: CLEAN from MID-THIGH 0:29

video: PUSH PRESS

video: SPLIT JERK with PAUSE in CATCH

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

---

SNATCH PULL to HIP + SNATCH from KNEE + OHS
2+2+2@barbell, 3-4× 3+2+4@72-78%, sn-%, rest btw sets 1,5-2min

---

FRONT SQUAT
3×4@85%, fs-%, rest btw sets 2-3min *2@up to 80%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6@85%, bs-%, rest btw sets 2-3min

--

video: SNATCH PULL to HIP

video: SNATCH from KNEE 0:20

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

---

SNATCH PULL to HIP + SNATCH from MID-THIGH + OHS
2+2+2@barbell, 3-4× 3+2+6@67-72%, sn-%, rest btw sets 1,5-2min

---

FRONT SQUAT
3×4@80%, fs-%, rest btw sets 2-3min *2@up to 75%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6@80%, bs-%, rest btw sets 2-3min

---

video: SNATCH PULL to HIP

video: SNATCH from MID-THIGH 0:28

1:30/1:00/0:30 of each @ increasing pace

1) Row
2) Air bike
+
2 rounds
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
5/way Scapular rolls
+
2 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Overhead squats (controlled tempo)
3 Power snatches
+
Build up to 2nd heaviest or heaviest power snatch weight
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ 1st weight
10/7 (cal) Air bike
3 Power snatches
6 Toes-to-bars
2 Power snatches
6 Chest-to-bar pull-ups
1 Power snatch
3 Bar-facing burpees

For time

• 4 dumbbell thrusters
• 6 toes-to-bars
• 24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells