Emom 40

1) 7-20 cal Konetta
2) 10-20 Seinäpalloa
3) 10-20 KP-tempausta
4) Lepo

Warm up
3 rounds
20+20m sledge push + sledge pull backwards (or air bike/bike erg 1 min)
15 band pull aparts (etunojasta)
10 tempo push ups
:20 Tuck hold on parallettes
then barbell warm up for snatch for few minutes

Weighlifting
tall snatch 3x4reps@25-30%
snatch pull + low hang power snatch + low hang snatch + snatch balance 3x1+1+1+1reps@35-50%
power snatch + hang power snatch + hang snatch 3x1+1+1reps @60-70%
then 3-5 min emom of:
hang power snatch + hang snatch @70-75% of 1rm snatch

Strenght
Pause Front Squat 3x3reps@55-70%
then 8-10 min emom of:
1 Front squat@75-85%
then 3 supersets of:
3 snatch deadlift@100-105% of 1rm snatch (with straps)
5 sharp box jump to drop jump @75cm
rest 2-3 min bwn sets

Metcon (at 80-85-90% effort)
3 sets of
100 double under or max reps in 1 minute
25 toes to bars or max reps in 1 minute
25 db snatches or max reps in 1 minute
rest 2 min bwn sets

5 rft

16 cal echo bike
12 db bench press
12 db deadlifts

TC: 15 min

Te-veto+Te veto riip cm
4sarjaa
-2+2 @ 95%

Te-veto nivusiin+Te riip yp
3sarjaa
-2+2 @70%
3sarjaa
-1+2 @75%

BENCH PRESS + PUSH JERK IN SNATCH
2-3× 3+3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

BULGARIAN SPLIT SQUAT + BENT OVER ROW
2-3× 3 reps/leg +3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

MODERATE HEAVY WEEK 7/10

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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. DEADMAN TO BARBARIAN with PLATE
2. WORLD's GREATEST STRETCH with THORACIC ROTATION - right side
3. OH RUSSIAN TWIST with PLATE
4. WORLD's GREATEST STRETCH with THORACIC ROTATION left side
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: DEADMAN TO BARBARIAN

video: WORLD's GREATEST STRETCH with THORACIC ROTATION

video: OH RUSSIAN TWIST

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

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DRILL:

TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH + OHS + TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
1-2×1× 2+2+2+2@barbell, rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION + SNATCH from POWER POSITION
*lift from power pos. - pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.
1-2× 2+2@barbell, 2× 2+2@light weight, rest btw sets 2min

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FLOATING POWER SNATCH + FLOATING SNATCH
1-2× 2+2@barbell, 1+1@up to 70-75%, sn-%, rest btw sets 2min

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

FRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
1@70%, 1@78%, 4×3@83% 3+ reps@83%, rest btw sets 2-3min

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BULGARIAN SPLIT SQUAT + BENT OVER ROW
2-3× 3 reps/leg +3@moderate weight *RPE8-9, 1-2 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

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video: TALL SNATCH

video: SNATCH PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: SNATCH from POWER POSITION

video: FLOATING POWER SNATCH

video: FLOATING SNATCH

video: BULGARIAN SPLIT SQUAT

video: BENT OVER ROW

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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× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× BARBELL TURKISH SIT UP

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video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: BARBELL TURKISH SIT UP

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KEHONHUOLTOA!

9x
New Interval every 4th minute

A) 500/400m Row
B) 1000/800m BikeErg
C) 500/400m SkiErg

Rive ja työntö