WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

20 x STEP OH WALKING LUNGES *plate

8-12 x FOREAM PLANK TO DOLPHIN POSE + 12 x SERRATUS WALL SLIDE

12 x STANDING PLATE TWIST

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: FOREAM PLANK TO DOLPHIN POSE

video: SERRATUS WALL SLIDE

video: STANDING PLATE TWIST

---

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS - FRONT SQUAT - OHS *jerk grip

5+5+5 BACK SQUAT NARROW + NORMAL + WIDE STANCE

3+3 CLEAN LIFT OFF + CLEAN PULL from POWER POSITION

3+3+3 x JUMP BARBELL from JERK RACK POSITION - dip high *balance & effort from the whole leg & scapula control + JERK DRIVE *full foot + JERK DRIVE *heels up

3+3+3 SHOULDER PRESS + PUSH PRESS + PUSH JERK

3+3 x TALL POWER JERK + POWER JERK

3+3 x TALL SQUAT JERK + SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2+2 x PRESS TO SPLIT JERK + TALL SPLIT JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

4 x GOOD MORNING SQUAT - SPLIT JERK IN SQUAT *barbell behind the neck, alternating split jerk

4 x CLEAN/JERK GRIP SNATCH

video: TALL POWER JERK

video: TALL SPLIT JERK

video: PRESS TO SPLIT JERK

video: CLEAN/JERK GRIP SNATCH

---

A) BENCH PRESS
6@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x6@-10% *target load of max ~71%, rest btw sets 3min

---

B) SPLIT JERK *split both side 3+3 *rack/blocks
6@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x6@-10% *target load of max ~71%, rest btw sets 3min

---

C) SNATCH BALANCE + OHS *rack
3+3@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~71%, rest btw sets 3min

---

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + OHS + HEAVING SNATCH BALANCE
2-3[3+3+3+3]@barbell, rest btw sets 1,5min

SNATCH + SNATCH from POWER POSITION
2x[1+2]@barbell, 1+2@up to 65%, rest 1,5min *50-55-60%

---

NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + FRONT SQUAT + PUSH JERK BTN in SPLIT *push jerk both side 2+2
2-3[3+3+3+4]@barbell, rest btw sets 1,5min

CLEAN + CLEAN from POWER POSITION + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x[1+1+1]@up to 65% jerk-%, rest 1,5min *50-55-60%

---

D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x6@-10% *target load of max ~71%, bs-%, rest btw sets 3min

---

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

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

1)
20-24 total reps DB MILITARY BENCH PRESS @rpe8 & MAX REPS 1-ARM BANDED TRICEP PUSHDOWN
40-64 total reps RUSSIAN TWIST

2)
10-20 total reps BACK EXTENSION with weight *kuorma yläselän päällä
30-40 total reps OH SIT-UPS with STRAINGT LEGS *plate/barbell & MAX REPS loaded REVERSE CRUNCH STRAIGHT LEG *like a toes to bar - sääri/reisi osuu tankoon/levypainoon jota pidät selinmakuulla suorilla käsillä rinnan yläpuolella

3)
20-50 total reps HIP THRUST @rpe8 *barbell+weight
20-30 total reps DB FRONT RAISE & MAX REPS ROLL ABS

Rest as needed