MODERATE-HEAVY WEEK 6/12

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

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SNATCH PULL + DIP SNATCH + SNATCH from ABOVE KNEE *use straps
2×2× 1+1+2@barbell, 1+1+2@up to 68-73%, sn-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from ABOVE KNEE +
BLOCK POWER CLEAN from ABOVE KNEE +
BLOCK CLEAN from ABOVE KNEE + PUSH PRESS + SPLIT JERK *split jerk to the other side on the next set
2× 1+1+1+1+1@barbell, 1+1+1+1+1@up to 66-71%, jerk-%, rest btw sets 2min

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PAUSE BACK SQUAT *3-5 seconds pause in the bottom, slowly down and explosive up!
3@barbell, 3@50%, bs-%, rest btw sets 2min

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

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SNATCH LIFT OFF + SNATCH PULL + TRAP SHRUGS *trap - sn-grip
3× 3+1+3@75-80%, sn-%, rest btw sets 2min

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video: DIP SNATCH

video: PAUSE BACK SQUAT

video: SNATCH LIFT OFF

video: TRAP SHRUGS

4x5 75% maxista

5min Row
* -rest 1min*
5min Bike
* -rest 1min*
5min ski
* -rest 1min*
5min run/walk
* -rest 1min*
3min Row
* -rest 30s*
3min Bike
* -rest 30s*
3min ski
* -rest 30s*
3min run/walk
* -rest 30s*

Tempaus

Extra:
Seated Band Pull Up
3 Sets 10+ reps

10min skill practice (for quality):
CHEST TO BAR/PULL UP:
- kipping
- jump to hollow (into arch)
- small butterfly circles
- box assisted (butterfly) chest to bar/pull up
- chest to bar/pull up singles

STRICT PULL UP:
- 2-3 sets of seated pull up
- 2-3 sets of banded pull up

-> jos leukoja ei vielä tule, voi siirtyä kippiharjoittelun jälkeen tekemään tiukkoja leukoja
-> jos kippileuat/chest to bar on ajankohtaista, käytä koko aika drilleihin

Small circles video:

A)
3 kierrosta
3min /15s vaihdot
Kone
20 Kahvakuulaheilautusta 10 askelkyykkyä
Juoksu
10 Istumaannousua 6 burpeeta
RPE 7-8

B)
4x
50m Farmarikävelyä
20 Seinäpalloa
400m Juoksua
RPE 8-9
(Tc: 18min)

C)
Jähy 15min

5min
kone

5min
hölkkä tai kävely

5min 5x/puoli liike
Lonkat+kierto
Skorpioni
Keppiheilautus

RPE 4-5

Penkki 4x2 (70-75-80-85%)

KapeaPenkki 75% x amrap

Ojentajat taljassa/kumpparilla 4x20

Vipunostot taakse 4x20
Band-pull-aparts 4x20
—> superina

DELOAD WEEK

A) Rope climb technique

B) 10-8-6-4-2 reps for quality
Toes to bar
Wall ball 20/14

Rest 4min

5 rounds for quality
10-8-6-4-2 reps DB box step-up 22,5/15
2 rope climbs after each set

Partner workout

00:00-08:00
In 8 mins do:
25 Synchronized Burpees
then in the remaining time, AMRAP of: (RELAY)
1 Rope Climb,
5 Power Snatches, 43/30 kg

12:00-20:00
In 8 mins do:
25 Synchronized Burpees
then in the remaining time, AMRAP of: (RELAY)
3 Strict Handstand Push-ups
5 Hang Power Cleans, 60/43 kg

24:00-32:00
In 8 mins do:
25 Synchronized Burpees
then in the remaining time, AMRAP of: (RELAY)
5 Chest-to-bar Pull-ups
5 Deadlifts, 100/70 kg