*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, sn-% / ohs-%, rest 2-3min

MODERATE WEEK 1/18

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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

FLAT FOOTED SNATCH PULL + DIP SNATCH + SNATCH from MID-THIGH *use straps
2×2× 2+2+2@barbell, 2-3× 2+2+2@50%, sn-% 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

FLAT FOOTED CLEAN PULL + 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@45-50%, jerk-% rest 1,5-2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@50%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, sn-% / ohs-%, rest 2-3min

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PAUSE ZOMBIE SQUAT *3-5s pause in the bottom
3-4×4@50-55%, 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!

EMOM 12

Minute 1 : Bike 15/11 Calories
Minute 2 : 15 Push-Ups
Minute 3 : 25 Air Squats
Minute 4 : 20 Sit-Ups

1@up to 80-85%, 2×1@85-90%, fs-%, rest 2-3min

For time:
3 rounds of:
Run, 200 m
5 Squat Cleans, 60/45 kg
-- then --
2 rounds of:
Run, 400 m
5 Squat Cleans, 70/50 kg
-- then --
Run, 800 m
5 Squat Cleans, 80/55 kg
Timecap: 20 mins

Buy in: 1600m run
Then
4 rounds in a 4 people rotation
24/20 cal row
24m burpee broad jumps
24/20 cal bike
24 box step ups 60/50cm

*Start from different movements and rotate when everyone has completed their work.

Huom! Varaa mukaan juoksukengät, joilla juostaan 1600m ulkona. Kengät vaihdetaan sisään tultaessa.

Penkki 3x1 (80-85-90%)

Pystypunnerrus käsipainoilla istuen 4x8-15

Ojentajat kumpparilla 4x8-15

Kiertäjät kyljellään 3x20 / käsi

5-5-3-3-3 then build to heavy 1rep back squat
Rest 2-3min btw sets

40 min Parin kanssa

400/600m Juoksu (parin kanssa)
200m Farmari kävely 1-kuulalla (saa jakaa vapaasti)
400/600m Juoksu (parin kanssa)
60 Kahvakuula heilautus silmien tasolle (saa jakaa vapaasti)
400/600m Juoksu (parin kanssa)
60 Kyykky (saa jakaa vapaasti)