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

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!

For time 100 Rounds : "Reetan Päivä"

1 Burpee
2 Air Squat
3 Push-Ups
4 Reverse Lunges

Time Cap 45:00

Rest & Recover

Rive kääntöallemeno +Ylöstyöntö pys 2s. Vauhdinotossa
4sarjaa
-3+3 @50%

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