Kyykky 2x3x70%, 2x2x80%, 3x1 (85-90-95%)

Yhden käden kulmasoutu 3x20 / puoli

LÄMMITTELY
Muscle snatch + Valakyykky,
2 x 5+5

Raakatempaus polvelta + Snatch balance,
2 x 4+4

Tempaus + Polven alta tempaus,
3 x (2+2)

Nosta painoa lämpöjen edetessä.

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TEMPAUS

Tempaus + Polven alta tempaus,
5 x (1+1) @ 77-82%
3 x (1+1) @ 82-87%
Nosta 2:00 minuutin välein.

TAKAKYYKKY

4 x 3 @ 85-87%
Nosta 2:00 min välein

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BONUS

Apuliikkeet,

3-4 Kierrosta:
6/6 1-Käden pystypunnerrusta
6/6 1-Jalan romanialainen maastaveto
6/6 1-Käden kulmasoutu
12 Deadmarch pyöreällä selällä, kahdella käsipainolla.

:30s-60s lepo liikkeiden välissä. Keskiraskaat/raskaat kuormat.

AMRAP 15, in Teams of Two

40 Hang to Hand KB Swing 24/16kg
50 Push-Ups
60 Sit-Ups
70 Air Squats

Split resp as you like.

Mobility Flow and Foam rolling for 15 minutes / movement prep as needed
then
Metcon (at 65-75% effort)
Rounds 1+2
4-5 min easy run + 2xshort hs walk (obstacle, pirouette or just walk/wall walks, resting 30-45s bwn set
Rounds 3+4
4-5 min easy ski + 2x1-5 ring/bar mu , rest 30-45s bwn set
Rounds 5+6
4-5 min easy run + 2x4-6 pistol squats, resting 30-45s bwn set
Rounds 7+8
4-5 min easy ski + 2x15-20 sec of drag rope du/normal du or 4-6 high box jump overs, rest 30-45s bwn set

älä mittaa matkaa kardiossa ollenkaan vaan keskity pitämään se pk 1-2 alueella vaan.

Penkki 3x85%, 2x90%, 1x95%

KapeaPenkki 3x6x70-80%

Vipunostot maaten 3x20
Band-pull-aparts 3x20
-superina

120sec on/ 90 sek off
3 rounds (A,B,C,D,A,B jne)

A)
4 Power Snatch 40/60kg
8 Bar over burpee
MR BMU

B)
60 DU’s
MR Hswalk (with pirouettes)

C)
8 DDB reverse lunge (17,5/22kg)
8 DDB Push Jerk
MR (S)HSPU

D)
12 T2B
12 V-UP
MR Ring dip/ Rmu

DELOAD WEEK

Every 90s for 4 rounds
1. 3 rope climb
2. 3 Turkish get-up right
3. 3 Turkish get-up left
4. Moderate/easy bike erg or echo bike

SNATCH LIFT-OFF + HALTING SNATCH DEADLIFT

use straps, LIFT OFF - 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. Stop when the bar reaches the knees and return to the floor. DL- keeping the shoulder joint in front of the bar, and the weight balanced evenly over the whole foot. Hold this position for 2-3 seconds before returning the bar to the floor

2× 3+3@80-85%, 2× 3+3@85-90%, sn-%, rest btw sets 2min

MODERATE-LIGHT WEEK 5/10

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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
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.
1-2× 2+2+2+1@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
2×2× 2+2+2+2@barbell, 3-4× 1+1+1+1@60-65%, jerk-%, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@30%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

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BENCH PRESS + PUSH JERK IN SNATCH
5× 3+3@light weight *RPE6-7, 3-4 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!

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, rest btw sets 2-3min