WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

15-20 x BAND FACEPULL & EXTERNAL ROTATION +
10-15 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight

6 x SPIDERMAN LUNGE HOLD & THORACIC ROTATION *alternating - pito ala-asennossa & rintarangan kierrot 1x molemmat puolet

10 x BODY SAW + 10 x /side SIDE elbow PLANK with HIP RAISE & 10sec HOLD

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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Tekniikkaosion voi jättää välistä, niin halutessaan!

TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + BACK SQUAT

3+3+3 x
FLOATING HALTING SNATCH DEADLIFT *holding hip position for 2-3 seconds +
SNATCH HIGH PULL from BELOW KNEE *full foot +
SNATCH HIGH PULL from MID-THIGHS *full foot

3+3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + MUSCLE SNATCH

3 x [1+1+1+1+1] x
NINJA SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3 x [1+1+1+2+2] x
NINJA CLEAN + SQUAT JERK + TALL CLEAN + PRESS IN SPLIT JERK *1+1 + REBOUND SPLIT JERK *1+1

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SHOULDER PRESS
2@up to RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, sp-%, rest btw sets 3min

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SNATCH + OHS
2x2x[1+1]@barbell, 2x2x[1+1]@55-60%, rest btw sets 2min

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CLEAN + POWER JERK
2x2x[1+1]@barbell, 2x2x[1+1]@55-60%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
3x1@90%, rest btw sets +120sec *work 10s + rest +120s

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NO SUPERSETS

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su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

BOX JUMP
3x5, rest btw sets 2min

BACK SQUAT
4x3@up to 75-80%, rest btw sets 2min

CLEAN PULL *full foot
4x1@110% jerk-%, rest btw sets 2min