3 sets:
Days Heavyish 1 Shoulder Press + 10sec Hold On Top
- Rest as needed btw sets

0-8 min
Alkavalla 2 min
3 seinälle kävely
12 varpaat tankoon
Maksimi toisto synkro tempaus kyykkyyn.

Rx 30/42,5kg
Mastersit 40-49 ja tenit 25/35kg skaalaus 15/20kg
Masters 50-60+ 20/30kg skaalaus 15/20kg

8-9 min lepo

9-15 min Sekä hipaus voimaa ja liikkuvuutta

Etsikää molemmille päivän maksimipaino kompleksiin:

1 tempaus + 3 valakyykky

Molemmilla saa olla om tanko käytössä

clean + clean and jerk

1RM Snatch

AMRAP
Dynamic front rack stretch with band
banded glute kicks
downdog to cobra
neck retraction

AMRAP:
DB shoulder rotation
sideplank hold + hip flexion + DB hold (scaled: lower knee on the ground)
Upperbody lifts
knee over toe roll

AMRAP:
forearm scapula push up to downdog
seated hip mobility
Eccentric dragon flag (scaled: knees bent)
wrist extension into wrist push up

MODERATE WEEK 2/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. OH PLATE HOLD CURTSY SQUAT *ojennetut kädet
2. PLATE RUSSIAN TWIST with PRESS
3. FOREAM PLANK TO DOLPHIN POSE
4. SIDE KICK
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: OH PLATE HOLD CURTSY SQUAT

video: PLATE RUSSIAN TWIST with PRESS

video: FOREAM PLANK TO DOLPHIN POSE

video: SIDE KICK - videolta LIIKE 2
https://www.facebook.com/share/v/17PEnyXR7S/

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snatch, Clean & jerk training : you can make your own barbell technique

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SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + TALL SNATCH + PAUSE OHS
*tall - starting flat footed
*ohs - 3sec pause at the bottom
3×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH
1-2×3@barbell, 3@55%, 2@65%, 1@75%, 2@65%, 1@75%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + TALL CLEAN + PAUSE FRONT SQUAT + PUSH JERK in SPLIT
*tall - starting flat footed
*pause fs - 3sec pause at the bottom
*push jerk in split - työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

CLEAN + SPLIT JERK *split both side / split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1×3× 1+1@55%, 1×2× 1+1@65%, 1+1@75%, 1×2× 1+1@65%, 1+1@75%, jerk-%, rest btw sets 2min

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BOUNCE BACK SQUAT *kyykyt pumpaten, ei täyttä ojennusta
3×3@65-75%, bs-%, rest btw sets 2-3min

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SNATCH PULL + SNATCH RDL PULL
3× 3+5@75-80%, sn-%, rest btw sets 2min

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video: PUSH JERK in SPLIT

video: BOUNCE BACK SQUAT

video: RDL PULL

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10+10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + NORDIC HAMSTRING CURL

10×/side DB/KB SIDE BEND

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: KB SIDE BEND

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KEHONHUOLTOA!

1) E3MOM x6:
AMRAP bmu (no failure) / ~30-60s BMU drill of choice

2) C2B tech of coach's choice

3) AMRAP20 w/ partner, YGIG, divide reps anyhow:
16-30 C2B
30 goblet squat (rx: 24 / 16, advanced: 32 / 24)
30 / 27 / 24 cal row
- rest 60s between rounds

Skaalaus:
C2B: Jos pystytte tekemään tuoreena 7-8 UB toistoa, tehkää maksimimäärä C2B, eli skaalatkaa toistot niin, että pystytte tekemään parin kanssa max. 3 sarjaa / hlö läpi treenin.

AMRAP 34:00 with Partner

0:00-10:00
5 DB Push Press @2x22,5/15kg
10 Box Jump w Step Down
- Goal: Hard effort. complete a full round before changing with your partner

Rest 2:00

12:00-22:00
5 DB Hang Power Clean & Push Press
60 Meter Farmer Carry
- Goal: Hard effort. complete a full round before changing with your partner

Rest 2 mins

24:00-34:00
5 DB Hang Cluster
10 No Push Up burpee
- Goal: Hard effort. complete a full round before changing with your partner

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *sn grip + BACK SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3+3+3 x SNATCH DROP + OHS + TALL SNATCH

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x SNATCH PULL ABOVE KNEE *full extension & hold + SNATCH HIGH PULL ABOVE KNEE *full extension & hold *high pull rintalastan alaosa - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER SNATCH from POWER POSITION + POWER SNATCH from POWER POSITION *90° + SNATCH from POWER POSITION

1+1+1 POWER SNATCH ABOVE KNEE + POWER SNATCH ABOVE KNEE *90° + SNATCH ABOVE KNEE

1+1+1 POWER SNATCH BELOW KNEE + POWER SNATCH BELOW KNEE *90° + SNATCH BELOW KNEE

1+1+1 POWER SNATCH + POWER SNATCH *90° + SNATCH

4 x CLEAN + SPLIT JERK *split jerk both side

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PROGRAM 1

TALL SNATCH + PRESSING SNATCH BALANCE + PAUSE OHS *bottom 2-3sec, no failures
2-3x[1+1+1]@up to +50% sn-%, rest btw sets 2min

BLOCK SNATCH HIGH PULL *full foot + POWER SNATCH 90° + SNATCH
*barbell from power position
2x[2+2+2]@barbell, 3x[1+1+1]@up to 55-60% sn-%, rest btw sets 2min

BLOCK CLEAN HIGH PULL *full foot + POWER CLEAN 90° + CLEAN + JERK *split jerk both side *barbell from power position
2x[2+2+2+2]@barbell, 3x[1+1+1+2]@up to 55-60% jerk-%, rest btw sets 2min

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PROGRAM 2

SNATCH + SNATCH ABOVE KNEE
2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, rest btw sets 2min

SNATCH
2x1@80%, rest btw sets 2min

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PROGRAM 1 & 2

BACK SQUAT + 5 BOX JUMPS
3@up to 80% rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION *full foot + PUSH JERK in SNATCH
3x[3+2]@RPE9 *could do 1 more reps, rest btw sets 2-3min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 WIDE GRIP LAT PULLDOWN
15 1-ARM BANDED TRICEP PUSHDOWN
40 sec ELBOW PLANK with WEIGHT *kuorma alaselän päällä

Rest as needed

video: WIDE GRIP LAT PULLDOWN

video: 1-ARM BANDED TRICEP PUSHDOWN

WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+3 x SHOULDER PRESS + PUSH PRESS

3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
*90° + CLEAN BELOW KNEE

1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

4 x SPLIT SNATCH *alternating

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PROGRAM 1

SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2x[1+2+2]@barbell, 3-4x[1+2+1]@up to 57-61% sn-%, rest btw sets 2min

CLEAN PULL from Below Knee *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4x[1+2+1]@up to 57-61% jerk-% , rest btw sets 2min

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PROGRAM 2

CLEAN + CLEAN ABOVE KNEE
2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, jerk-%, rest btw sets 2min

CLEAN
2x1@80%, rest btw sets 2min

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PROGRAM 1 & 2

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~71-75% jerks

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8+8+8 REAR DELT FLY + LATERAL DELT FLY + FRONT DELT FLY *DB/PLATE, taka-, sivu- ja etuolkapää vipunostot
8 OH SIT-UPS with STRAINGT LEGS *plate/barbell

Rest as needed

video: REAR DELT FLY

video: LATERAL DELT FLY "LU RAISES"

video: FRONT DELT FLY *barbell

video: OH SIT-UPS with STRAINGT LEGS