*full foot, use straps

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

MODERATE-HEAVY WEEK 6/11

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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

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video: SCAPULA W-WALL SLIDE

video: DEAD BUG plate PULLOVER

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

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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

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

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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.

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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

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

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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!

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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

Bent Over Rows

8-8-6-6-4-4

Go Every 2:30

Uusi 12 viikon harjoitusjakso alkaa! Kesän aikana vahvistetaan keskivartaloa ja tasapainotetaan kropan puolieroja yhden raajan liikkeillä.

Pääliikkeinä maastaveto leveällä otteella, leuanveto, etukyykky sekä lattiapenkki.

Lämmittely 8 minuuttia
1min ergo
6+6 maailman parhain venytys
8 plate squat (levypaino nousee kasvojen korkeudelle kyykyn ala-asennossa)
10+10 dead bug + kuminauhavastus käsissä

Etukyykky, 2 sek stop pohjalla
3x8, RPE 6
- Kuormaprogressio. Lisää painoa joka viikko.
- Merkkaa tulokseen etukyykyn paino.

Romanialainen maastaveto (tanko)
3x12, RPE 7

Yhden käden tuettu kulmasoutu
3x8-12, RPE 10
- Joko toinen polvi penkillä tai pelkkä käsituki.
- Toistoprogressio. Kun saat kaikissa kolmessa sarjassa 12 toistoa täyteen, lisää painoa seuraavassa treenissä.

Hauiskääntö (tanko)
3x12, RPE 9

*pp flat footed/full foot & don't do this Touch & Go -style!

3+5@barbell, 3+5@up to 90%, then DROP SETS 3-4x1x[3+5]@-10%, sp-%, rest btw sets 2min

Lämmittely
2 kierrosta, keppi tai tanko
10 Hyvää huomenta
10 Kulmasoutu
10 Voimarinnalleveto riipusta
10 Pystypunnnerrus

Alkavalla min. x3, keppi tai tanko
3 Olankohautus riipusta
3 Korkea veto riipusta

Alkavalla min. x3, keppi tai tanko
3 Raakarinnalleveto riipusta
3 Etukyykky

Alkavalla min. x5, keppi tai tanko
2x Rinnalleveto riipusta

30-20-10 toistot
Sammakkopumppaus
Istumaannousu