4 sets:
2 Pause Snatch Balances @75-80% 1RM Snatch
- Pause for 3 seconds in the bottom of the squat
- Rest as needed btw sets

4 sets:
7 Tuck-up into V-ups
:30 Forearm Plank
- Rest 1min btw sets.

Push press

10-10-8-8

E3MOM / 2-3 rep in tank

Ohjelmoinnin 9. kierros ja maksimiharjoitukset! Seuraavissa harjoituksissa testataan 3 toiston maksimeita pääliikkeissämme (maastaveto leveällä otteella, etukyykky ja lattiapenkki). Uusi sykli alkaa maanantaina 25.8.

Lämmittely 8 minuuttia
45sek ergo
6 burpee
8+8 boksille nousu
10 kuminauhalla "ylätaljamainen liike"

Negatiivinen leuanveto, vastaote
1x4, RPE 7-8
3x2, RPE 9-10

Askelkyykky, askel taakse ja koroke etujalan alla (tanko)
3x6, RPE 9
- Yksi jalka kerrallaan.
- Lisää painoa viime viikosta (isompi RPE)
- Merkkaa tulokseen askelkyykyn paino (barbell reverse lunges per leg).

Penkkipunnerrus (käsipainot)
2x8-12, RPE 10
- Toistoprogressio. Kun saat kaikissa kolmessa sarjassa 12 toistoa täyteen, lisää painoa seuraavassa treenissä.

Istumaannousu suorin käsin (lisäpaino)
2x8-12
- Tee liikkeen laskuvaihe lattiaan hitaasti.

LIGHT WEEK 1/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side REAR LUNGE AND PRESS *kb/db, askelkyykky taakse yhdistetty yhden käden pystypunnerrukseen, kuorma etumaisen jalan puolella

5×/side HIGH PLANK BANDED ROW

15× + 10× /side ADDUCTOR STRETCH + THORACIC ROTATION with light weight nelinkontin siirrä kireämpi jalka sivulle suoraksi lähde käsillä työntämään takapuolta lähemmäs lattiaa, pumpaava liike, neutraali lantio, (varpaat eteenpäin ottaa enemmän lähentäjiin ja varpaat kohti kattoa tuntuma siirtyy takareiteen) - jatka liikettä yläkropan kierrolla pujottamalla suoraa kättä kainalon alta suoran jalan puolelle ja kierrä taakse auki, kevyt kuorma kädessä

20×/side + 20×/side BANDED SIDE PLANK CLAMSHELL + QUADRUPED BANDED HIP INTERNAL ROTANION

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: PLANK BANDED ROW 0:41

video: ADDUCTOR STRETCH + THORACIC ROTATION

video: BANDED SIDE PLANK CLAMSHELL

video:

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SLOW SNATCH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE
*slow snatch pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL SNATCH + SNATCH + SNATCH SHOULDER PRESS
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+3@barbell, 1-2× 1+1+2@43-48%, 1-2× 1+1+2@48-53%, 1-2× 1+1+2@53-58%, rest btw sets 2min

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SLOW CLEAN PULL + TALL MUSCLE CLEAN + PUSH JERK
*slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL CLEAN + CLEAN + PUSH JERK IN SPLIT
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds, *in the second set, split jerk to the other side
2× 1+1+3@barbell, 1-2× 1+1+2@53-58%, 1-2× 1+1+2@58-63%, 1-2× 1+1+2@63-68%, rest btw sets 2min

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SLOW CLEAN PULL
*use straps, slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2×3@65-70%, 3@70-75%, jerk-%, rest btw sets 2min

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video: SLOW SNATCH PULL

video: TALL MUSCLE SNATCH

video: PRESSING SNATCH BALANCE

video: SLOW PULL SNATCH Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. Move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds. 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.

video: SLOW CLEAN PULL

video: TALL MUSCLE CLEAN

video: PUSH JERK

video: SLOW PULL CLEAN

video: PUSH JERK IN SPLIT

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 2 reps in reserve!

2x12 DB FLY - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 LAT PULLDOWN *wide grip - rest btw sets 30 seconds

rest btw sets 45 seconds

2x6+6 STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 DB DRAG CURL - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 TRICPES PUSHDOWN *cable/banded - rest btw sets 30 seconds

rest btw sets 45 seconds

3x30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - rest on 1. set 30 seconds and between 2. set 45 seconds

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video: DB FLY 1:44

video: LAT PULLDOWN wide grip 0:28

video: DB DRAG CURL

video: TRICPES PUSHDOWN

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KEHONHUOLTOA!

Snatch waves – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave 1: 3 @ 65%, 2 @ 70%, 1 @ 75+%
Wave 2: 3 @ 70%, 2 @ 75%, 1 @ 80+%
Wave 3: 3 @ 75%, 2 @ 80%, 1 @ 85+%
Rest 1:30 between sets
Rest 2:00 between waves

– Build up across the sets IF form allows
– You don’t need to follow the % strictly. Rather, they’re showing the idea of doing 3 progressively heavier waves of 3-2-1. Make jumps that make sense logistically and to you on the day based on readiness.

-12 wall ball 8kg
-40s wall sit
-12 jumping lunges
-40s standing assault bike/bike erg
*90s rest

MODERATE WEEK 2/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

20× FLOOR plate/light barbell PULLOVER liike tehdään suorilla käsillä ja jalat pidetään suorana kohti kattoa koko sarjan ajan

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch koko liikkeenajan lantion hallinta säilyy neutraalina ja tee pumppausten jälkeen yhdelle puolen kerrallaan jalkaterän nostot 10×

10×/side SIDE SQUAT with 1-ARM LATERAL RAISE DB/PLATE *jalat leveässä haara-asennossa - dynaaminen liike - sivukyykky yhdistetty yhden käden vipunostoon vartalon ojentuessa, kuorma suoran jalan puolella, kyykkyyn mennessä vie kuormaa ylhäältä alas lähelle koukistuvan jalan säärtä

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: PLATE PULLOVER - tee liike jalat suorana kohti kattoa

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION + TALL SNATCH
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2@barbell, rest btw sets 1min

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE
*ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet, *use straps
2× 1+1+3@barbell, 1+1+3@45-50%, 1+1+3@50-55%, 2× 1+1+3@55-58%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2+3@barbell, rest btw sets 1min

NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK
*ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2× 1+1+1+1@barbell, 1+1+1+1@48-53%, 1+1+1+1@53-58%, 1+1+1+1@58-63%, 1+1+1+1@63-68%, rest btw sets 2min

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ECCENTRIC BACK SQUAT *3-5 sec slow down
3@barbell, 2×3@50%, rest btw sets 2-3min

BACK SQUAT
3@up to 80-85%, rest btw sets 3min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

video: ECCENTRIC BACK SQUAT

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ACCESSORY FULL BODY WORKOUT
note: 2 reps in reserve! Järjestyksellä ei ole väliä!

2-3 rounds:
12x ROLL ABS
12x GOOD MORNING *low bar, knees bend
12x SEATED CABLE ROW CLOSE GRIP
6+6x KICKSTAND SQUAT *DB

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video: GOOD MORNING 2:02

video: SEATED CABLE ROW CLOSE GRIP

video: KICKSTAND SQUAT

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KEHONHUOLTOA!

10 x 4min TABATA (8 x 20s on / 10s off):
1. TABATA couplet: alt. DB hang power c&j + down up
2. TABATA couplet: alt. 1-leg DB deadlift + alt. DB goblet reverse lunge
3. TABATA couplet: alt. DB snatch + V-up
4. TABATA couplet: alt. DB bent over row + burpee over DB
5. TABATA couplet: pike leg lift over DB + tuck hang

@ RPE 3-4

-> Spotifyn TABATA-lista soimaan ja koko homma putkeen (kaksi kierrosta yhteensä)
-> koutsi kertaa uuden liikeparin aina biisin vaihtuessa
-> kevyt käsipaino, jonka kanssa jaksaa liikkua loppuun asti

Down up:

1-leg dl:

Pike leg lift over:

Tuck hang:

PK-treeni (sykealue 130-140)

3 rounds

Row 4min
Rest 30sec
Assault bike 4min
Rest 30sec
Ski 4min
Rest 30sec