2 Pause Squat Snatch

• 3s. pause Low Hang position (below knees)
• 3s. pause Hang position (Mid thigh)

Power Lifting (vko 2)

Pääliikkeet:
Bench press 4x4 (3 MIN TAUKO SARJOJEN VÄLISSÄ)
Back squat 4x6 (2 min tauot sarjojen välissä)

Apuliikkeet:
Shoulder press 4x8 (1 min tauot sarjojen välissä)
Weighted chin-ups 4x8 (1 min tauot sarjojen välissä)

*4 vko proge

*Tällä tunnilla keskitytään voimanoston pääliikkeisiin eli maastavetoon, kyykkyyn ja penkkipunnerrukseen vaihtuvin teemoin eri ohjelmissa. Lisäksi on aina pari apuliikettä.

Warm up:
10 Plate squat 3s Down
10/10 Windmill with plate
20 Alt cossack squat with plate
20/20 Plate halo
5-10 Banded pull apart with 5s hold
15sec/15sec bird dog hold
5/5 Squat rotation

2 x 5 Narrow stance OHS
2 x 5 Snatch push press BTN
2 x 5 Snatch high pull
2 x 5 Power snatch + 3 Box jump
2 x 3 Hang squat snatch + 3 OHS

Every 2min x 8

Power snatch + 2 Hang squat snatch + 2 OHS

Up to daily max.

2min Rest

Every 30sec x 10

1 Squat snatch @90-95% of previous. No fails!

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

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2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch segment pull
3 x every 1 min do 3 reps
@ max 50%
2 s. pause @
- 1cm from floor
- below the knee
- mid thigh
NO EXT, continue straight down
5s. down, perform TNG

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E2MOM 8 min
2 Power snatch + 2 high hang squat snatch + 3 OHS
- built across
- Start at 55% of tech max

10 min AMRAP

200m row

40 DUs

20 kb swings 24kg/16kg

Kyykky 8x62,5%, 2x6x67,5%, 5x5x72,5%

Penkki 8x60%, 6x70%, 6x4x75%

SitUps 5x10
-raskas

Back Squat
3 x 3 x 75% (1RM)

Front Squat

3 x 3 x 70%

SO 2:30

Bench Press

4 x 4 x 75%

SO 2:30

Build up to heavy, no maxing out!