MODERATE WEEK 6/10

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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. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FFE SPLIT SQUAT

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT

video: ALT SIDE SQUAT

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

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2-3×1× 2+2+2+2@barbell, rest btw sets 2min

TALL SNATCH *tall=seiso suorana, lähtöasento tasajalalta
2-3×2@light weight, rest btw sets 2min

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SNATCH
1-2×3@barbell, 1@up to 72%, 1@77%, 1@77%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH JERK in SPLIT *työnnä ensin saksiin ja tee tässä asennossa push jerkit, toista toiselle puolen, toistot/puoli [suluissa]
2-3×1× 2+2+2+[2+2]@barbell, rest btw sets 2min

TALL CLEAN + PUSH JERK in SPLIT *tall=seiso suorana, lähtöasento tasajalalta
2-3× 2+[2+2]@light weight, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk to the other side on the next set
1-2×2× 1+1@barbell, 1+1@up to 70%, 1+1@75%, 1+1@75%, jerk-%, rest btw sets 2min

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BACK SQUAT
5@barbell, 1@up to 75%, 3×1@80-85%, bs-%, rest btw sets 2-3min

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DEFICIT SNATCH PULL
3×3@80-85%, sn-%, rest btw sets 2min

Set the snatch starting position tightly—it should be the same as from the floor, but with more knee and hip flexion. In other words, the same back angle but deeper—don’t simply hinge more at the hips.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.

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video: TALL SNATCH

video: TALL CLEAN

video: PUSH JERK in SPLIT

video: DEFICIT SNATCH PULL / Snatch Pull on Riser

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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× +10×/side LU RAISES + SHOULDER EXTERNAL ROTATION

10× +10× DB GOBLET CURTSY SQUAT + BAND PRONE HAMSTRING CURL

10×/side BARBELL SIDE BEND *weight

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video: LU RAISES

video: SHOULDER EXTERNAL ROTATION

video: DB GOBLET CURTSY SQUAT

video: BAND PRONE HAMSTRING CURL

video: BARBELL SIDE BEND

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KEHONHUOLTOA!

MODERATE WEEK 6/10

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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. HIP AIRPLANE - right side
2. TALL KNEELING RUSSIAN TWIST PRESS with PLATE modifield
3. HIP AIRPLANE - left side
4. RUSSIAN BABY MAKER
5. FOREAM PLANK PULL-THROUGH with PLATE

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video: HIP AIRPLANE

video: TALL KNEELING RUSSIAN TWIST - videolla ei ole PRESS-liikettä, katso alempi

with PRESS - videolla kaveri tekee istuiltaan

video: RUSSIAN BABY MAKER

video: FOREAM PLANK PULL-THROUGH

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

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DRILL:

TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH PRESS + POWER JERK *tall=seiso suorana, lähtöasento tasajalalta
1-2×1× 2+2+2+2+2+2@barbell, rest btw sets 2min

CLEAN HIGH PULL from POWER POSITION + CLEAN from POWER POSITION + POWER JERK + SPLIT JERK
*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. *split both side 1+1
1-2× 2+2+2+2@barbell, 2× 2+2+2+2@light weight, rest btw sets 2min

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FLOATING POWER CLEAN + FLOATING CLEAN + POWER JERK + SPLIT JERK
1×2× 2+2+2+2@barbell, 2-3× 1+1+1+1@65-70%, jerk-%, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@50%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
6×3@75%, 3+ reps@75%, rest btw sets 2-3min

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BENCH PRESS + PUSH JERK IN SNATCH
3-4× 3+3@moderate weight *RPE7-8, 2-3 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

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video: TALL CLEAN

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

video: CLEAN from POWER POSITION

video: FLOATING POWER CLEAN

video: FLOATING CLEAN

video: ECCENTRIC SHOULDER PRESS

video: PUSH JERK IN SNATCH

video: SNATCH PUSH JERK

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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× KOPENHAGEN RAISE *straight leg / bent knee

10× BANDED FACE PULL

10× + 30sec BACK EXTENSION + PLANK with weight

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video: KOPENHAGEN RAISE *straight leg & bent knee

video: BANDED FACE PULL

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KEHONHUOLTOA!

3 sets:
Tabata 20/10sec x 8
Set 1: Alt. Knee Tucks in hollow hold
Set 2: Superman Hold
Set 3: Flutter Kicks in hollow hold

10min for quality:
a) 10+10 pallof press
b) 8+8 db row
c) 10-15 push-up (deficit, elevated)

Valitse joko Accessory-setti TAI leukojen 1/3RM.

Warm Up
2 rounds
2min of cardio, add speed
4 inch worm + push up
8+8 single arm bench press
8+8 single leg RDL
:45 plank hold

Strenght Superset
Bench press 10+10+5+5 reps, add weight each round, start light
perform 8-12 double db/kb deadlifs right after, climb on weights.
rest as needed bwn sets

Metcon
Every 3 minute for 12 minutes (4 sets)
6-8 burpees
8-10 db snatches
10/12 calories air bike (max 45 sec)
lähdöt aina 1 min välein (3 henkeä per air bike)

Every 3 mins for 12 mins do:
12 Weighted Deficit Push-ups, pick load
12 Feet Elevated Ring Rows

4 rounds for time of:
500/400m machine / 2x bike
15 Overhead Squats, 43/30 kg / Front squat @ 50/35kg
15 Lateral Burpees over bar

Timecap: 18 mins

Body Armor
A) Dumbbell Strict Press: Build to a Heavy Set of 7
B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)
C) Weighted Strict Pull-up: Build to a Heavy Set of 3
D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)

A)
3x 4min /30s vaihto
1) 10 cal/kierros: 2-4-6...: vauhtipunnerrus ja askelkyykky 2x kp/kk
2) 10 Viivajuoksua/ kierros: 2-4-6...: reangassoutu ja punnerrus
3) 10 Boxiaskellusta/kierros: 2-4-6... Istumaannousu ja ilmakyykky
RPE:7-8

B)
20x 30s ON 30s OFF
1) Kalorit
2) Burpee boardjump
3) Hyppis
4) Kevyt KP-tempaus
RPE: 8-10

C)
loppuaika jähy:
Easy kone
5+5 tuulimylly
4-6 karhukobra
RPE: 3-4

Warm up
3 rounds
20+20m sledge push + sledge pull backwards
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 3x3reps@25-35%
3x snatch pull + low hang power snatch + low hang snatch + snatch balance@40-50%
3x power snatch + low hang power snatch + low hang snatch @60-70%
then 3-5 min emom of:
power snatch + low hang snatch @70-75% of 1rm snatch

Strenght
Pause Front Squat 3x3reps@50-65%
then 5 min emom of:
2 Front squat@70-80%
then 3 supersets of:
3 snatch pull@100-105% of 1rm snatch
5 sharp box jump to drop jump @75cm
rest 2-3 min bwn sets

Metcon @80-90% effort
2-3 sets of 3 min emom / 3 min rest bwn emom's (masters 45+ go for 2 sets)
1) 8 power snatch @35/50kg (singles) (masters 45+ go for 30/45kg)
2) 12-16 heavy wall ball (2x6-8+6-8reps)
3) 15-20m hs walk (3-4x5m) / 3-4 wall walks

Accessory Work
2 sets
10-15 LU-raises@2.5kg's + 15 calf raises with 10/15kg dumbbells
rest 1 min