6 sets to build up to days heavy
2 Power Snatches + 2 OHS
- Rest 2min btw sets

Vipunostot maaten 3x20
Vipunostot sivuille 3x20
Ojentajat kumpparilla 3x20
-superina

Penkki 5x12x50%
-ylileveä ote, 2-3 sormenmittaa

Kehonpainosoutu 3 x Amrap

FOR TIME

4 rounds of:
3 power snatch @50/40kg
1-3 wall walks
6-10 chest to bar / pull ups

-3min rest

4 rounds of:
3 overhead squats @50/40kg
4-8 handstand push ups / pike push ups
8-12 toes to bar / knee raises

tulos on kokonaisaika

Pause back squat 2/3

4x5
Every 3min
-2s pause ala-asennossa

lisää viime viikosta

Snatch cluster pyramid: 2/3

2 sets:
3 snatch
-15s rest
3 snatch

-1.30min rest

2 snatch
-15s rest
2 snatch

-1.30min rest

1 snatch
-15s rest
1 snatch

-1.30min rest

lisää painoja toiseen settiin + kokonaisuudessaan viime viikkoon

35min

Teams of 5

Row (20-25/13-18 Cal)
🔽
Bike
🔽
Ski
🔽
Echo
🔽
Rest

3x 2+2+2
Snatch pull
Muscle snatch
Snatch balance

4x 1+1+1
Snatch pull
Power snatch
Snatch

4-5x 2
Snatch

Deadlift

3-4-5-6-5-4-3

Go Every 3:00

Back Squat

8-8-8-8-8, building

Go every 3:00

MODERATE WEEK 2/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10×/side PALLOF PRESS IN SPLIT - heels up *haastetaan tasapainoa ja tehdään päkiällä, molemmat jalat

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG (a. video) alaspäin katsovassa koirassa ota ristikkäisestä nilkasta/säärestä kiinni ja kierto (b. video) jatka liikettä laskemalla molemmat polvet lähelle lattiaa, tee kierto "pöytä" asentoon ja työnnä yhden käden varassa lantiota ja toista kättä suorana kohti kattoa "siltaan" +
PLANK TO HIP TWIST +
CHILD's POSE with LATS STRETCH 3-5 joustoa kireimmässä kulmassa, paina kainaloa kohti lattiaa

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PALLOF PRESS IN SPLIT

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: WIDE LEG FORWARD FOLD with REACH & ROTATION

video: DOWNWARD DOG with ANKLE REACH & THORACIC BRIDEGE TO DOWNWARD FACING DOG
a) video:

&
b) video:

video: PLANK TO HIP TWIST
https://youtube.com/clip/Ugkxvty4BqhUURy6wLbYu4WV4oc3hV0T5wLQ?si=7pUkcYBgvCORT3B6

video: CHILD's POSE with LATS STRETCH

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SNATCH PULL to HOLD full extension + SNATCH HIGH PULL + TALL SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + SNATCH BALANCE
*hold full extension 1-2s, *high pull - elbows up *tall & drop - starting position with heels up
2×2× 1+1+1+1+1+1@barbell, rest btw sets 1min

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SNATCH + SNATCH BALANCE
1-2× 2+1@barbell, 2× 2+1@70-75%, 3× 2+1@75-80%, sn-%, rest btw sets 2min

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CLEAN - SPLIT JERK *split jerk to the other side on the next set, *Perform a clean, making sure to rack it with as close to a full grip as you’re able to, and accelerate up through the squat recovery as much as possible.

Continue driving up through the squat at maximal speed to push the bar up off the shoulders and complete a split jerk.*

2×2@barbell, 2×2@53-56%, jerk-%, rest btw sets 2min

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PAUSE BACK SQUAT + DOUBLE BOUNCE BACK SQUAT *3-5sec pause in the bottom
2× 2+2@barbell, 2× 2+2@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
3@up to 75-80%, rest btw sets 2min

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SNATCH PULL to HOLD + SNATCH PULL *1-2sec hold full extension
2× 2+2@80-85%, 2× 2+2@85-90%, sn-%, rest btw sets 2min

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video: CLEAN - JERK

video: DOUBLE BOUNCE BACK SQUAT

video: SNATCH PULL to HOLD
Set the snatch starting position tightly and push with the legs through the whole foot against the floor similarly to a squat. 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.

Once at lower to mid-thigh, open the hips while driving vertically with the legs to accelerate. Generally the speed of the pull needs to controlled somewhat rather than being maximal like a normal pull to allow better balance, and to prevent excessive bar elevation that can’t be supported.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. As the legs and hips finish extending, shrug up and back and actively keep the bar against the body through the extended position—at no point should it move away. Hold the extended position with heels up and shoulders shrugged for a couple seconds, then relax and return the bar to the floor.

video: SNATCH PULL

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

12× + 12× SEAL ROW + SEATED DB REVERSE FLY *seal row wide grip - liike kohti napaa (chinese seal row), use straps

12× LANDMINE ROTATION

6× or 12× NEUTRAL GRIP SEGMENT PULL UP or
NEUTRAL GRIP SEGMENT PULLDOWN *lapiokahva neutraaliote
1.) hold *pito rinnalla
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle
3.) eccentric *hidas/jarruttava työ suorille käsille

30s WEIGHTED CHINESE PLANK *kuorma lantion päälle

12×/side BARBELL FFE GOOD MORNING HIP HINGE & REAR LUNGE *FFE=Front Feet Elevated *lisää tarvittaessa kuormaa

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video: SEAL ROW videolta 1:15 kohdalla

video: SEATED DB REVERSE FLY 0:28

video: LANDMINE ROTATION

video: NEUTRAL GRIP PULL DOWN 1:20

video: CHINESE PLANK

video: GOOD MORNING HIP HINGE & REAR LUNGE 0:34 - videolla ei ole koroketta etujalan alla

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KEHONHUOLTOA!