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. BURPEES
2. LEFT 1-LEG RDL *supported or without
3. KNEE IN TWISTS
4. RIGHT 1-LEG RDL *supported or without
5. SCAPULA PUHS UPS IN WALL HANDSTAND / SCAPULA PUHS UPS IN DOWNWARD DOG position / SCAPULA PUHS UPS IN HIGH PLANK

video: BURPEES

video: 1-LEG RDL

video: KNEE IN TWISTS

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip
3+3 x PUSH PRESS + PUSH JERK
3+3 x SQUAT JERK + POWER JERK
3 x STEPPING JERK BALANCE *both side, rytmi taka-etu
2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side
2+2 x TALL JERK + RHYTHM DIP JERK *both side
2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

video: REBOUND JERK *split jerk

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PROGRAM 1

SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@59-68% sn-%, rest btw sets 2min

CLEAN SLOW HIGH PULL *full foot + SLOW PULL CLEAN + POWER JERK + JERK *split jerk both side
1+1+1+2@barbell, 4x[1+1+1+2]@59-68 jerk-%, rest btw sets 2min

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PROGRAM 2

TALL SPLIT JERK *both side + PUSH JERK Behind The Head IN SPLIT *both side + POWER JERK *rack/blocks
2-3x[2+2+2]@38-48% jerk-%, rest btw sets 2min

video: TALL SPLIT JERK

video: PUSH JERK Behind The Head IN SPLIT

POWER JERK + SPLIT JERK *hold the lockout and split position for 2 seconds + SPLIT JERK *rack/blocks
5-6x[1+1+1]@70%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
3@up to 85%, then DROP SETS 3-4x3@-10%, fs-% rest btw sets 2min

SNATCH PULL + SNATCH PULL from Below Knee + SNATCH PULL from Above Knee *full foot + TRAP PULL
3x[1+1+1+3]@85% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

5 ALTERNATING PLANK DB ROW
30 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed

video: ALTERNATING PLANK DB ROW

video: CHINESE PLANK HOLD