WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10m+10m ONE HAND OH WALK *KB/DB

20+12 x HIP RAISE with PULLOVER *plate/KB/DB + GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

6-15 x SCAPULAR PULL UPS *1s pito yläasennossa

30 x STANDING PLATE TWIST

20 x COSSACK SQUAT / SIDE SQUAT *alternating

16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+5 x PAUSE FRONT SQUAT *20sec bottom + FRONT SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x SHOULDER PRESS + PUSH PRESS

3 x [1+1+1+1+1] x MUSCLE CLEAN + OHS + SQUAT JERK + SOTS PRESS + THRUSTERS

3+3+3 x TALL POWER CLEAN + TALL CLEAN + DIP CLEAN

2 x [1+1+1+4] x SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

4 x [1+1] x SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

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BACK SQUAT
4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, rest btw sets 3-4min

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SLOW PULL SNATCH + SNATCH
2x[2+1]@barbell, 3x2x[2+1]@up to 65-70% sn-%, rest btw sets 2min

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SLOW PULL CLEAN + CLEAN + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x2x[1+1+1]@up to 60-65% jerk-%, rest btw sets 2min

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RDL *jerk grip, no shoes - varpaat suoraan eteenpäin
4x6-8@RPE8 *could do 2-3 more reps, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES - TEE, JOS EHDIT/JAKSAT!
MIXET: choose the most challenging exercises

1)
10-20 total reps GLOSE GRIP SEATED LOW ROW & MAX REPS REAR ROW FLY & STANDING BATWING MAX HOLD *epäkkäät&lavan lähentäjät tulessa
40-64+40-64 total reps BANDED HAMSTRING CURL *aloita heikommalla

2)
20-30 total reps DIP / BENCH DIP & MAX REPS 1-LEG SEATED DB CALF RAISE
40-50+40-50 total reps JEFFERSSON CURL *aktiiviset lonkankoukistajat - tunne liike syvällä vatsoissa

3)
20-30 total reps KB FLIES & MAX REPS STANDING 1-LEG HIP FLEXION with DB *aloita heikomalla, tee sama toistomäärä paremmalle puolen
30-40 total reps KNEELING SQUAT *barbell+weight

Rest as needed