LÄMMITTELY
Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 4 Tempausta

---

TEMPAUS

Tempaus + Snatch drop,
Nousu ykkösillä terävästi liikkuvaan painoon 10:00 minuutissa.

Tempausveto + Tempaus,
3 x (2+2)
3 x (1+2)
3 x (1+1)
Aloita keskiraskaalla kuormalla ja lisää kuormaa 2-3 sarjan välein jos nostot tuntuvat hyviltä. Tavoite on nousta raskaaseen 1+1 nostoon. Nosta 2:00 min välein

---

BONUS

Valakyykky,
3 x 3 (raskas, 88-92%)

Kiertoharjoitus,
3 Kierrosta
12 Kasakkakyykkyä (tanko niskassa)
6-12 Hyvää huomenta liik
:20s/:20s Coepenhagen pito
8-12 Lu raises
:30s-:60s lepo liikkeiden välillä

Ahafa

Amrap 20

4 handstand pushups
8 dumbbell snatch alt. @22,5
12 pushups on db alt.
16 situps
20m farmer walk @2×40

YGIG Amrap 20min

Raaka Cindy

-Takakyykyn paino sellainen, että saa nostettua maasta niskan päälle
-Toistot saa jakaa miten vaan. Kierrosmerkki aina yhden Cindyn jälkeen

4 sets:
3 Deadlifts @70-75%
- Rest as needed btw sets

*full foot, use straps

2@90%, 2@95%, 2@100%, sn-%, rest btw sets 2min

MODERATE-HEAVY WEEK 6/11

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10x SCAPULA W-WALL SLIDE
10x KB SUMO DEADLIFT
10x DEAD BUG plate PULLOVER
10x/side 1-LEG GLUTE BRIDGE
20 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG or 10x WALL WALK STEP-UPS ONTO PLATE

---

video: SCAPULA W-WALL SLIDE

video: DEAD BUG plate PULLOVER

---

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PRESSING SQUAT/POWER JERK
2x2x[1+1+1+1]@barbell, rest btw sets 1min

--

BLOCK POWER CLEAN from ABOVE KNEE + CLEAN from ABOVE KNEE + SPLIT JERK *split both side 2=1+1
2x1x[1+1+2]@barbell, 1+1+2@up to 65%, 1+1+2@70%, 1+1+2@75% jerk-%, rest btw sets 2min

---

SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
2x1x[1+1+1+1+1]@light barbell, rest btw sets 1min

--

B1. PAUSE OHS + OHS *3 sec pause at the bottom
1+2@barbell, 1+2@up to 90%, then DROP SETS 3-4x1x[1+2]@-10%, ohs-%, rest btw sets 2min

exercise to build strength, mobility, stability and confidence. A strength builder for the upper body and trunk in particular to help in the snatch, and a mobility and stability exercise to improve a lifter’s bottom position for the snatch.

B2. SNATCH BALANCE + OHS
2+1@barbell, 2+1@up to 90%, then DROP SETS 3-4x1x[2+1]@-10%, ohs-%, rest btw sets 2min

exercise develops strength, aggression, balance, timing and confidence for receiving the snatch. It allows the practice of quick and precise foot movement in the pull under, a vertical punch up to secure and stabilize the bar overhead as will be done at the end of the snatch turnover, and when done with weights around and above the lifter’s best snatch, builds confidence for pulling low under maximal snatch attempts.

---

BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3+3@up to 50%, then DROP SETS 3-4x1X[3+3]@-10%, fs-%, rest btw sets 3min

---

SNATCH HIGH PULL *full foot, use straps
2@90%, 2@95%, 2@100%, sn-%, rest btw sets 2min

---

SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
A3. 10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

---

video: LU RAISES

video: MEADOWS ROW 1:52

4 rounds for time of:
30 Wall Balls, 9/6 kg,
20 Toes-to-bars
10 High Box Jumps, 75/60cm

Timecap: 18 mins

Power Clean
Build to 1RM

then
Every 90 sec
5 x 1 @ 80-90% of 1 RM

6 sets:
2 Pause Shoulder Presses into 1 Pause Split Jerk @65-70% 1RM Shoulder Press
- Rest as needed btw sets
- Split Jerk is TnG
- Pause at the top of Shoulder Press and at the receive of Split Jerk