WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

12-16 x GTOH on toes *plate

8-12+8-12 x SCAPULAR W-WALL SLIDE *weight, selkä seinää vasten hidas käsien nosto pään yläpuolelle, kyynärpäät & kämmenselkä pysyy kokoajan seinässä kiinni + LU RAISES with plate/KB

10+5+10+50 x SIDE PLANK CLAMSHELL + PUSH UPS + SIDE PLANK CLAMSHELL + STRAINGHT LEG HUNDRED

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: GTOH 0:28

video: LU RAISES 1:19

video: SCAPULAR W-WALL SLIDE 0:17

video: SIDE PLANK CLAMSHELL 0:27

video: STRAINGHT LEG HUNDRED

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella tempaus otteella

3+5 x PAUSE BACK SQUAT *20sec bottom + BACK SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3 x [1+1+1+1+1] x MUSCLE SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3+3+3 x TALL POWER SNATCH + TALL SNATCH + DIP SNATCH

2 x [1+1+1] x SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH

4 x [1+1] x SPLIT CLEAN + PRESS FROM SPLIT *alternating

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SHOULDER PRESS
3x6@80% of last week RPE10, sp-%, rest btw sets 3min

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POWER SNATCH + POWER SNATCH 90°+ SNATCH
2x2x[1+1+1]@barbell, 4x2x[1+1+1]@50%, rest btw sets 2min

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POWER CLEAN + POWER CLEAN 90° + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 3x2x[1+1+1]@50%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
5x1@55%, rest btw sets 30sec *work 10s + rest 30s

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
15-20 total reps BEHIND THE NECK LAT PULLDOWN / PULL UPS *myötäote
3 minutes total time PLANK, but first doing to (total reps) 10-20x PLANK 1-ARM DB ROW and then elbow plank with weight *kuorma alaselän päällä

2)
15-20 total reps STANDING DB SKULL CRUSHERS *core tiukkana & MAX REPS TRICEPS PUSH UPS *normal or kneeling
2 minutes total time HOLLOW BODY HOLD with PLATE

3)
10-20 total reps 1-ARM KB HAMMER CURL & KB BOTTOM UP PRESS *scapula control *both side
40-64+40-64 total reps SPLIT SQUAT POSITION BARBELL LATERAL SIDE BENT + TWIST *aloita heikommalla

Rest as needed