WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

15-20 x BAND FACEPULL & EXTERNAL ROTATION +
10-15 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight

6 x SPIDERMAN LUNGE HOLD & THORACIC ROTATION *alternating - pito ala-asennossa & rintarangan kierrot 1x molemmat puolet

10 x BODY SAW + 10 x /side SIDE elbow PLANK with HIP RAISE & 10sec HOLD

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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Tekniikkaosion voi jättää välistä, niin halutessaan!

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + BACK SQUAT

3+3+3 x
FLOATING HALTING SNATCH DEADLIFT *holding hip position for 2-3 seconds +
SNATCH HIGH PULL from BELOW KNEE *full foot +
SNATCH HIGH PULL from MID-THIGHS *full foot

3+3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + MUSCLE SNATCH

3 x [1+1+1+1+1] x
NINJA SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3 x [1+1+1+2+2] x
NINJA CLEAN + SQUAT JERK + TALL CLEAN + PRESS IN SPLIT JERK *1+1 + REBOUND SPLIT JERK *1+1

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SHOULDER PRESS
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, sp-%, rest btw sets 3min

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SNATCH + OHS
2x2x[1+1]@barbell, 2x2x[1+1]@55-60%, rest btw sets 2min

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CLEAN + POWER JERK
2x2x[1+1]@barbell, 2x2x[1+1]@55-60%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
3x1@90%, rest btw sets +120sec *work 10s + rest +120s

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NO SUPERSETS

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su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

BOX JUMP
3x5, rest btw sets 2min

BACK SQUAT
4x3@up to 75-80%, rest btw sets 2min

CLEAN PULL *full foot
4x1@110% jerk-%, rest btw sets 2min

Snatch: 3x2 (heavy doubles 1+1)

5 x 1 snatch balance + 1 ohs

find moderate/heavyish /not all out

10min for quality:
10+10 shoulder tap in top of push up
10 double db lateral raise
15-30s L-sit hold
5 Jefferson curl

12-cal row
24 double-unders
Max-reps wall-ball shots
– Rest 2 minutes between rounds.

scaled WOD
4 x 2-minute rounds for reps of:
9-cal row
24 single-unders
Max-reps wall-ball shots
– Rest 2 minutes between rounds.

1 round
5min ski (tavoite 40-85cal)
* -3min rest*
5min bike (tavoite 40-85cal)
* -3min rest*
5min row (tavoite 40-85cal)
* -3min rest*

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH
Build up to heavy set of 2 Hang power snatches.
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: Power clean + Floating clean + 2 Push jerks (moderate)
• Recommended starting weight is around 70% of the heaviest set of 1+1 “Clean & thruster” complex from wednesday.
• Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 6 (moderate)

Overhead squats with pause at bottom,
5 x 4 (hard)

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

deadlift

6-4-2-4-6

1-3 reps in tank, heavyish

Squat snatch
7x3
* Every 2min.
* Build to a heavy set.

• Jumping Bar MU
• Low bar banded drill
• Banded bar MU
• Bar MU

Huom!
15min Bar MU tekniikkaa.

Every 1.20min x 5
1-3 Bar MU

Huom!
Jokainen valitsee tähän omalle tasolle sopivan skaalauksen.
Semi helpot ja tekniset sarjat/toistot.