DELOAD-LIGHT WEEK 1/10

---

WARM UP n. 15-20min

2 rounds: no shoes

12 GTOH with plate
6+6+6 BANDED SIDE STEP both side + SQUAT *band on feet
12 STRAIGHT ARM PLANK DB PASS THROUGH
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
12 SHOULDER TAP IN PIKE

VIDEO: GTOH

VIDEO: BANDED SIDE STEP

VIDEO: STRAIGHT ARM PLANK DB PASS THROUGH

VIDEO: SHOULDER TAP IN PIKE

---

KEPPI-/TANKOJUMPPA *kengillä tai ilman

10 KEPPI PÄÄN YLI EDESTÄ TAAKSE
10 PRESS behind the head *korvan korkeus
10 BACK SQUAT
10 SHOULDER PRESS
10 FRONT SQUAT
10 PUSH PRESS
10 OHS
10 SNATCH
10 CLEAN
5+5 SPLIT JERK

---

SNATCH from POWER POSITION + OHS + SNATCH DROP
3+3+3@barbell, 3+3+3@up to 45% sn-%, rest btw sets 1min

SNATCH
3@barbell, 3@50%, 60%, 2-3x3@65%, rest btw sets 1,5-2min

---

CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
3+3+3@barbell, 3+3+3@up to 40-45% jerk-%, rest btw sets 1min

CLEAN + JERK
1+1@barbell, 1+1@50%, 60%, 70%, 2-3x2[1+1]@74%, rest btw sets 1,5-2min

---

FRONT SQUAT - JERK
*valitse haluamasi työntötyyli (saksi, raaka, kyykky) tee etukyykky ja samaan vauhtiin valitsemasi työntö
3x2@30-40% jerk-%, rest btw sets 2min

---

PAUSE FRONT SQUAT - NO SHOES! *3sec stop and hold in the bottom
3@50%, 2x3@60%, rest btw sets 2min

FRONT SQUAT
3@up to 76%, rest btw sets 2min

---

DEFICIT CLEAN LIFT OFF + CLEAN PULL slow down *full foot
3[2+3]@85% jerk-%, rest btw sets 2min

---

---

PIEKSÄMÄKI JV KISAAJAT:

POWER SNATCH + SNATCH
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3[1+1]@70%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 3[1+1[@70%, rest btw sets 2min

FRONT SQUAT
3x3@80%, rest between sets 3min

+SELKÄÄ VATSAA

---

---

SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 PENDLAY ROW *barbell + weight
10 HIP THRUST *barbell + weight
8+8 DB L SEATED PRESS / BENCH SEATED PRESS
10@~40-45% bw LAT PULLDOWN *lapiokahva

Rest as needed

---

video: PENDLAY ROW

video: DB L SEATED PRESS

video: DB BENCH SEATED PRESS

video: LAT PULLDOWN *lapiokahva