DELOAD week 9/9

WARM UP + TECHNIQUE 10-15min

---

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

---

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

---

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

---

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

---

---

6/6 PreAdult beginner

WARM UP + TECHNIQUE 10-15min

---

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

---

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

---

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

---

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

---

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

---

---

video: MUSCLE SNATCH from HIP

video: TALL SNATCH

EILINEN tai

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

EMOM x6
1. Row
2. Bike
3. Ski

• Mobility...

B.
3 rounds:
30/24 cal Row
Rest 1min.
30/24 cal Bike
Rest 1min.
30/24 cal Ski
Rest 3min...

Extra:
5 rounds:
8-10 Strict Ring dip
12-20 GHD sit up
8-10/hand Bicep curl w/ DB's (alt.)
Rest as needed...

5x10 Dips

3 rounds of:
16 DKB fr walking lunge
8+8 1-leg ddb dl
20-30s clamshell hold / per side
8-10 chinese plank + leg lifts / per side

EMOM16: 45s on / 15 s off:
1) ski or row
2) 1-leg rope jump alt.
3) squat on bosuball
4) side plank hold

A) Five sets of deadlifts
8-8-6-6-4
Between sets
5x high box jumps
5x heavy push ups
5+5 Gorilla row

B) 18 min EMOM
1. 15x wallballs + 10-20 sit ups
2. 15x lunge jumps + 10-20 push ups
3. 15x KB swings + 10-20 KB twists
4. 10/15x row calories
5. 6-8-10x burpee box overs
6. Rest

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x1@working up to maximum, rest btw sets 3-4min

Squat Clean
3r3s
@70%
- tng
- rest as needed

Barbell high pull 3x12 reps

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt