LIGHT-HEAVY WEEK 4/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

10× + 5×/side
FROG BRIDGE with 5sec HOLD + SINGLE LEG RDL

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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video: FROG BRIDGE 1:20

video: SINGLE LEG RDL

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SNATCH HIGH PULL from MID-THIGH + MUSCLE SNATCH + OHS + DROP SNATCH + TALL SNATCH *high pull - elbows up, *tall & drop - starting position with heels up

2× 2+2+2+2+4@barbell, rest btw sets 2min

BLOCK POWER SNATCH from MID-THIGH + BLOCK SNATCH from MID-THIGH + SNATCH BALANCE
2× 1+1+1@barbell, 1+1+1@up to 63-68%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *tall - starting position with heels up
*high pull - elbows up, *split jerk both side 1+1

2× 2+2+2+4+2@barbell, rest btw sets 2min

BLOCK POWER CLEAN from MID-THIGH + BLOCK CLEAN from MID-THIGH + SPLIT JERK
*starting position from MID-THIGH or ABOVE KNEE -> mikäli rinnallevedon vastaanoton syvyys tuo riskin osua levypainoilla boksiin, tässä tapauksessa lähtö korkeus polven yläpuolelta, *split jerk both side 1+1

2× 1+1+2@barbell, 1+1+2@up to 63-68%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + 1¼ FRONT SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, fs-%, rest btw sets 2-3min

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FRONT SQUAT
3×3@71-75%, rest btw sets 3min

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SNATCH PULL to HOLD + SNATCH PULL from MID-THIGH *1-2sec hold full extension
2+3@70-75%, 2+3@75-80%, sn-%, rest btw sets 2min

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video: BLOCK SNATCH 0:43 from mid-thigh

video: 1¼ FRONT SQUAT
Front squat with control all the way into the bottom. Without bouncing, and intentionally focusing on leg and glute tension, stand to just under parallel, return to the bottom, and then stand completely. You should feel continuous tension and control throughout the motion.

video: SNATCH PULL to HOLD
*Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees.

Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.*

video: SNATCH PULL from MID-THIGH 0:18 HANG SNATCH PULL

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

10× ROLL ABS

10× BACK EXTENSION *kuorma yläselän päällä, plate/db

10× + 10× SEATED CABLE ROW + LU RAISES *seated cable row wide neutral grip - lapiokahva

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video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!

3×3@71-75%, rest btw sets 3min

4x 12min ajan

1)
4min kone
6 karhusta kobraan
6+6 skorpioni

2)
10 kevyttä seinäpalloa
submax HS-pito tai lankku
8-10 lapavetoa
6+6 sivukyykkyä

3)
4min Kone
2+2 4-osan askelkyykkyä

4)
5+5 kuulan siirto lankussa
5+5 kp/kk pystypunnerrusta
5+5 kulmasoutua
5+5 yhden jalan kyykkyä

Etukyykky 4 toiston sarjat.
50, 60, 70, 80 ja 85 % etukyykyn yhden toiston maksimista.

Tempaus
6sarjaa
-1 @80%–>

MODERATE WEEK 3/18

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WARM UP 10-15min

Do your own 5 min warm-up

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5min TABATA 2 rounds, work on 30s : no shoes
1: DB/PLATE Deadman to Halo
2: DB/PLATE Windmill - Left Hand
3: Bear Plank to Push Up
4: DB/PLATE Windmill - Right Hand
5: SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: Deadman to Halo

video: DB Windmill

video: Bear Plank to Push Up

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH PULL flat footed + DIP SNATCH + SNATCH from MID-THIGH *use straps
2×2× 2+2+2@barbell, 2-3× 2+2+2@60%, sn-%, or 2+2+2@find your compleks best kilos of the day! Don't go to failure! rest 1,5-2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN PULL flat footed + DIP CLEAN + CLEAN from KNEE + SPLIT JERK *split jerk 1+1 both side
2×2× 2+2+2+2@barbell, 2-3× 2+2+2+2@52-56%, jerk-%, or
2+2+2+2@find your complex best kilos of the day! Don't go to failure! rest 1,5-2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 1@70%, AMAP@75% max effort for final set, *goal in theory ~10 reps, sn-% / ohs-%, rest 2-3min

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PAUSE ZOMBIE SQUAT *3-5s pause in the bottom
3-4×4@60-65%, fs-%, rest 2-3min

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video: pressing snatch balance

video: flat footed snatch pull

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

video: flat footed clean pull

video: ohs & stability

video: How to Get The Bar Up for Overhead Squats - push press/jerk /power/split/snatch balance is double work :)

video: zombie squat

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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

5+5× BIRD DOG HOLD *hold 8 seconds

10-15×/side DB FFE REVERSE LUNGE

15-20× PRONE UPPER BACK EXTENSION W-variation with 8sec hold

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video: BIRD DOG HOLD

video: DB FFE REVERSE LUNGE

video: PRONE UPPER BACK EXTENSION W-variation *db
https://www.instagram.com/reel/DJuWw0LKPWY/

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KEHONHUOLTOA!

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VARKAUS PM-KISAAJAT:

SNATCH *nousu aloituspainoon
2×3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

CLEAN + JERK *nousu aloituspainoon
2×2× 1+1@barbell, 1×2× 1+1@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), rest 2min

FRONT SQUAT
3×3@työnnön aloituspaino, rest 2min

6x5min AMRAP’s / 2min REST

A)

3 Box over burpee 75/60cm

6 DL 110/80kg

9 HS Walk/ 18 Shoulder
12 T2 ring

B)

3 DB Thruster 2x25/17,5kg

6 MU / C2B / pull up

9 HSPU (strict or kipping)

12 T2B

C)

3 Devil’s press 2x25/17,5lg

6 Ring dip

9 Pistol squat

12 GHD sit up


Rive ja työntö

3-4 sets:
3 Pause Back Squats @ 1RM Clean & Jerk
- Pause at the bottom
- Rest as needed btw sets

3 sets w/ days heavy:
1 Clean + 1 Front Squat + 1 Clean & Jerk
- Rest as needed btw sets