18.3.2024 MODERATE WEEK 3/16 Workout

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10 x AIR SQUAT

6 x DOWNWARD DOG with TOE TOUCH both side & SPIDERMAN LUNGE w/ ROTATION both side & & LATERAL SIDE STRETCH w/ ROTATION *alternating

20 x HALF KNEELING HIP ROLL BACK +
6 x HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

12 x DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

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

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

3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE

3+3+3 x SNATCH DROP + OHS + PRESS IN SNATCH

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
SNATCH HIGH PULL from POWER POSITION *full foot +
SNATCH HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE SNATCH from POWER POSITION +
POWER SNATCH from POWER POSITION +
SNATCH from POWER POSITION

3+3 x TALL POWER SNATCH + TALL SNATCH

3+3 x SLOW PULL SNATCH + SNATCH

3 x GOOD MORNING SQUAT - PUSH JERK IN SNATCH

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

SHOULDER PRESS
6@up to RPE9 *could do 1-2 more reps,
then DROP SETS 3x6@-10% *target load of max ~74%, sp-%, rest btw sets 3min

MUSCLE SNATCH + PUSH JERK in SNATCH
2x[3+3]@barbell, rest btw sets 1,5min

SLOW PULL SNATCH + SNATCH
2x2x[1+1]@barbell, 2x[1+1]@60% sn-%, rest btw sets 2min

MUSCLE CLEAN + SQUAT JERK
2x[3+3]@barbell, rest btw sets 1,5min

SLOW PULL CLEAN + CLEAN + SPLIT JERK *3sec pause from split, jerk both side 1+1
2x2x[1+1+2]@barbell, 2x[1+1]@60% jerk-%, rest btw sets 2min

DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
8x1@60%, rest btw sets 30sec *work 10s + rest 30s

FLOATING HALTING CLEAN DEADLIFT
holding power position for 2-3 seconds, only the last 2 reps are technically floating
*Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.
3x3@70% jerk-%, rest btw set 2min

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

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

video: BEHIND THE NECK LAT PULLDOWN