MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SHOULDER PRESS + SPLIT JERK & PUSH JERK IN SPLIT
3-4x [3+(1+3)+(1+3)]@light barbell / stick, rest btw sets 2min

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HIP MUSCLE CLEAN + SPLIT JERK *split both side 3+3
3-4x [3+6]@light barbell / stick, rest btw sets 2min

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TALL CLEAN + SPLIT JERK *split both side 3+3
3-4x [3+6]@barbell, rest btw sets 2min

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POWER CLEAN from POWER POSITION + SPLIT JERK *split both side 1+1
3-4x [2+2]@barbell-light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

or

FRONT SQUAT
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 80% = 1RM FS

RDL *jerk-grip
5x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

20-30sec weighted SIDE PLANK *kässäri lonkan päälle
10x /side RUSSIAN TWIST *plate

Rest as needed