MODERATE HEAVY WEEK 6/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *first reps full foot

3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH
3 NINJA SNATCH

3 SLOW MOTION SNATCH
PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

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BLOCKS SNATCH *bb below knee
2@83%, 1@85%, 1@88%, 2@83%, 1@85%, 1@88% pal 2min

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BACK SQUAT + JERK RACK SUPPORT 6-10sec
3[3+1]@80% pal 3min

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SHOULDER PRESS + PUSH PRESS
3[2+3]@up to 45-50% jerk-% pal 2-3min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 SIDE PLANK TWIST
10-15 KB SWING
10@HIP THRUST

Tempaus nivusilta + tempaus riipusta
3x 2+2 @55%
2x 1+2 @60%

Raakarive + etukyykky + split jerk
3x 2+2+2 @60%
3x 1+2+2 @65%

Valakyykky | kapea ote
3x8 @kevyt / liikkuvuutta

DL: 3x5 (75%, 80%, 85%)

6 Rounds for Time with partner
( You GO, I GO)
30 Air Squats
19 Power Cleans @60/43kg
7 Strict Pull-ups/bar muscle up
500m Row
Timecap: 40 mins

Weighted pull up 2x70%, 2x1x80%, 1x90%, 1x95%

Warm-up:

3x
5 No contact muscle snatches
5 Shoulder press behind the neck
5 Overhead squats
5 Snatches
5 Tall box jumps
10 Jack knives

A) Snatch

Build up to a heavy Snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90% of the heaviest lift.

B) Clean and jerks

Build up to a heavy clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90% of 1RM

*C) Bonus:
*
3-5x
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
10+10 Seated 1-arm dumbbell shoulder press
:30s hollow hold
*not for time

Optional-saturday-fun:

As many reps as possible in 12:00 minutes of:
5 Power snatches
10-15 Toes to bar/Jack knives
5 Clean and jerks
50 Double-unders or single-unders

*You choose the weight. Aim for a weight that allows you to do the sets unbroken.

play for 8 min

• 1 strict c2b
• 1 strict 1 leg t2b L
• 1 strict 1 leg t2b R
• 1 kipping c2b
• 1 skipping t2b
• 1 butter fly pull up perform movements without coming down from the bar or regripping butter sly pull up can be regular c2b

FOR TIME:
30 TOES TO BAR
30 SHOULDER TO OVERHEAD 50/35
30 BURPEES OVER THE BAR
30 SHOULDER TO OVERHEAD
30 TOES TO BAR
TIME CAP 10'