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

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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

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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]@61-70% 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]@61-70% 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]@40-50% jerk-%, rest btw sets 2min

POWER JERK + SPLIT JERK *hold the lockout and split position for 2 seconds + SPLIT JERK *rack/blocks
4-5x[1+1+1]@80-84%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
3@up to 90%, then DROP SETS 3-4x3@-10%, fs-% rest btw sets 2min

CLEAN PULL + CLEAN PULL from Below Knee + CLEAN PULL from Above Knee *full foot + TRAP PULL
2-3x[1+1+1+3]@90% jerk-%, rest btw sets 2min

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VARKAUS PM-KISAAJAT:

SNATCH *nousu aloituspainoon
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

CLEAN + JERK *nousu aloituspainoon
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%)

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 SEAL ROW *barbell bench grip
8+8 LANDMINE TWIST
30 sec HANGING

Rest as needed