A) 10min skill practice (for quality):
RMU:
- low ring transitions
- ring support/bottom hold
- kipping with rings
- hips to rings
- assisted rmu

BMU:
- low bar transitions
- jump to hollow
- hip pop / hip to bar
- jumping bar muscle up
- banded / assisted bmu

KIPPING/BUTTERFLY PULL UP/C2B:
- kipping
- jump to hollow (into arch)
- small butterfly circles
- box assisted (butterfly) chest to bar/pull up
- chest to bar/pull up singles

HEAVY WEEK 4/10

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. PLATE GTOH
2. BIRD DOG to DOWNDOG with TOE TAPS
3. SCISSOR KICKS
4. MOUNTAIN CLIMBER TO COSSACK SQUAT
5. WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: PLATE GTOH

BIRD DOG to DOWNDOG with TOE TAPS tee bird dog liike yhdelle puolen ja heti tämän jälkeen downw.dog kädellä ristikkäisen jalan varvas kosketuksella, toista toiselle puolen - liikkeet yhdistetty, videot erillään

video: BIRD DOG

video: DOWNDOG with TOE TAPS

video: SCISSOR KICKS

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

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

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DRILL:

TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH +
SNATCH HIGH PULL from POWER POSITION +
MUSCLE SNATCH from POWER POSITION *tall=seiso suorana, lähtöasento tasajalalta
1-2×2× 1+1+1+1@barbell, rest btw sets 2min

SNATCH HIGH PULL + MUSCLE SNATCH
1-2×2× 1+1@barbell, rest btw sets 2min

MUSCLE SNATCH
1@find your 1RM of the day! rest btw sets 2-3min

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POWER SNATCH
2×2@barbell, 1@work up to heavy 1RM of the day, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@40%, fs-%, rest btw sets 2min

FRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, rest btw sets 2-3min

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BULGARIAN SPLIT SQUAT + BENT OVER ROW
2-3× 5 reps/leg + 5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

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videolla: kaikki kolme ensimmäistä kohtaa: TALL MUSCLE SNATCH + ...

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

video: MUSCLE SNATCH

video: PAUSE POWER SNATCH 0:15

video: PAUSE In The POWER RECEIVING POSITION

video: BULGARIAN SPLIT SQUAT

video: BENT OVER ROW

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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× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× WEIGHTED TWISTING SIT UPS *kuorma niskassa, jalat telakoituna

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video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: WEIGHTED TWISTING SIT UPS

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KEHONHUOLTOA!

BULGARIAN SPLIT SQUAT + BENT OVER ROW

2-3× 5 reps/leg + 5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

40 min Parin kanssa
A: 40 askellus laatikolle 9-15 kg pallo olalla, harteilla tai sylissä.
B: Laite

Buy in 28 cal Row

Then 7 rds

2 RMU / BMU / ring pull up / pull up
5 DB burpee DL
6 HS Walk
10 T2B
6 DB Hang squat Clean
9 HSPU

Cash out 28 cal ECHO bike

TABATA
ring row
2DB bicep curls

*split both side / split jerk to the other side on the next set

1-2×2× 1+1@barbell, 1×3× 1+1@65%, 1×2× 1+1@70%, 1+1@80%, 1×2× 1+1@70%, 1+1@80%, jerk-%, rest btw sets 2min

Kyykky 2x2x87,5%

Etuheilautus x 20
Vatsarutistus x 20
Lankku x 60s
-3 kierrosta

Sjmv 15-12-10-8-6
-nousevat kuormat

For time:

10-1
Cal Echo Bike
Wallball 30/20p
Dumbbell Bench Press 22,5/15kg

TC 17

”Olympic Total”

Snatch, 3 attemps

Clean & Jerk, 3 attemps