LÄMMITTELY
Kiertoharjoitus - 2 x 45s./15s.
1. Lankussa ylävartalon kierrot
2. Bird - dog
3. Lapapunnerrus
4. Sivulankussa yläkropan kierto oik. + vas.
5. Dead bug kp:n kanssa
6. Ylöstyöntö mini vk

VOIMA
Lämmittelynä punnerruksen tekniikkaa 2 x 10
4 x 4-6 lattiapunnerrus
3 x 6-8 yhden käden tuettu kulmasoutu

AMRAP 10min
10 x wall ball
10 + 10 x käsinpaino tempaus
10 boksin ylitys
10 linkkari

Every 6 minutes for 40 minutes (6 sets):
500 m run
12 front squats 30/20 kg
9 push jerks 30/20 kg
7 tuck ups

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3+3x TALL SPLIT JERK *both side

*SNATCH COMPLEX ->
DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

*CLEAN & JERK COMPLEX ->
DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2]@45% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 80% sn-%, rest btw sets 2min *example of rise 50-60-65-70-75%

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TALL CLEAN + FRONT SQUAT + SPLIT JERK *split jerk both side 2+2
2x[2+2+4]@45% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + SPLIT JERK *jerk both side 2=1+1
1+2+2@barbell, 1+2+2@up to 80% jerk-% , rest btw sets 2min *example of rise 50-60-65-70-75%

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SNATCH PULL *full foot
3@90%, 3@95%, 3@100%, rest btw sets 2min

WARM UP + TECHNIQUE 15min

WARM UP: 2 rounds

8x PRONE Behind The Neck BANDED PRESS
8x SQUAT JUMPS
8x BRIDGE PULLOVER with PLATE
10x step OH WALKING LUNGE with PLATE

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3+3x TALL SPLIT JERK *jerk both side

*SNATCH COMPLEX ->

DIP SNATCH HIGH PULL *full foot + DIP SNATCH + SNATCH BALANCE + OHS
SNATCH HIGH PULL from KNEE *full foot + SNATCH from KNEE + SNATCH BALANCE + OHS
SNATCH HIGH PULL *full foot SNATCH + SNATCH BALANCE + OHS

*CLEAN & JERK COMPLEX ->

DIP CLEAN HIGH PULL *full foot + DIP CLEAN + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL from KNEE *full foot + CLEAN from KNEE + 1+1x SPLIT JERK *both side
CLEAN HIGH PULL *full foot + CLEAN + 1+1x SPLIT JERK *both side

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TALL SNATCH + HEAVING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec
2x[2+2+2]@40% sn-%, rest btw sets 2min

SNATCH HIGH PULL from Above Knee *full foot + SNATCH Above Knee + OHS
1+2+1@barbell, 1+2+1@up to 70% 2x[1+2+1]@75% sn-%, rest btw sets 2min *example of rise 50-60-65%

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TALL CLEAN + FRONT SQUAT + SPLIT JERK *split jerk both side 2+2
2x[2+2+4]@40% jerk-%, rest btw sets 2min

CLEAN HIGH PULL from Above Knee *full foot + CLEAN Above Knee + SPLIT JERK *jerk both side 2=1+1
1+2+2@barbell, 1+2+2@up to 70%, 2x[1+2+2]@75% jerk-%, rest btw sets 2min *example of rise 50-60-65%

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CLEAN PULL *full foot
3@90%, 3@95%, 3@100%, rest btw sets 2min

AF WEEK 7, Day 1

WEIGHTLIFTING

Week 6 – Strength You Can Use

Snatch: EMOM x8: Snatch @85–88%

Clean & Jerk: E2MOM x5: Clean & Jerk @83–88%

Target: Repeatability

Handstand Circuit

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Handstand hold/walk

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
5 Scapular pull-ups
5/way Scapular rolls
+
3-5 Strict pull-ups
10 V-ups
10m Seal walk
+
Build to workout weight for DB snatches and overhead squats
* Few short sets of chest-to-bars, toes-to-bars and box jump overs between weights
+
@ workout weight
2 Wall walks
4 DB snatches
6 Box jump overs
4 DB snatches
2 Wall walks
– Rest 0:30 –
3 Overhead squats
5 Chest-to-bars
8 (cal) Air bike
5 Toes-to-bars
3 Overhead squats

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH
2x3@barbell, 4x3@up to moderate-heavy weight / up to 80-85% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

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CLEAN + JERK *split both side
2x2x[1+1]@barbell,
4x1x[1+1]@up to moderate-heavy weight / up to 80,
2x2x[1+1]@moderate-heavy weight / 85% jerk-%, rest btw sets 2min
*example up to 50-55%, 60-65%, 70-75%

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SNATCH PULL *full foot
2-3x1@heavy / 110% sn-%, rest btw sets 2min