WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

15 + 8-12 x STANDING DIAGONAL BAND PULL APART + INTERVED ROW *suorinvartaloin tai polvet koukussa

12+12 x CROSS CHOP *plate/db

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

5+5+5+5 x BACK SQUAT + OHS + FRONT SQUAT + THRUSTERS

5+5 x SQUAT JUMP + DROP SQUAT

3+3+3 x MUSCLE CLEAN + CLEAN PULL *full foot + CLEAN

3+3+3 x SHOULDER PRESS + PUSH PRESS + PUSH JERK

3+3 x TALL POWER JERK + TALL SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

2+2+2 x TALL SPLIT JERK + REBOUND SPLIT JERK + SPLIT JERK *both side

4 x JERK GRIP SNATCH

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A) BENCH PRESS
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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B) SPLIT JERK *split both side *rack/blocks
2+2@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x[2+2]@-10%
*target load of max ~85%, rest btw sets 3-4min

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C) SNATCH BALANCE + OHS *rack
2+2@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x[2+2]@-10%
*target load of max ~85%, rest btw sets 3-4min

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

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CLEAN + DIP CLEAN + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 3x2x[1+1+1]@up to 65-70% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, bs-%, rest btw sets 3-4min

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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)
20-24 total reps DB MILITARY BENCH PRESS @rpe7 & MAX REPS 1-ARM BANDED TRICEP PUSHDOWN
40-60 total reps RUSSIAN TWIST

2)
10-20 total reps BACK EXTENSION with weight *kuorma yläselän päällä
30-50 total reps HANGING KNEE RAISE

3)
20-50 total reps HIP THRUST @rpe7 *barbell+weight
40-60 total reps DB FRONT RAISE

Rest as needed

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Keljon Viestin kansalliset kilpailut, Jyväskylä

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

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CLEAN + JERK *nousu aloituspainoon
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), rest 2min

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FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min