MAURI LAAKSONEN & PEKKA HEISKANEN

--

the warm-ups are the same as in the gym program!

---

SHOULDER PRESS + PUSH PRESS + TALL CLEAN HIGH PULL *high pull flat footed - elbows ups
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

---

HIP MUSCLE CLEAN + TALL CLEAN + SPLIT JERK
3-4x [3+3+2]@light barbell / stick, rest btw sets 2min, *split jerk 1+1

---

CLEAN DEADLIFT + POWER CLEAN from ABOVE KNEE + SPLIT JERK
2x [1+2+2]@barbell, 2x [1+2+2]@light weight, rest btw sets 2min, *split jerk 1+1

---

BACK SQUAT
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 100% = 1RM BS

or

FRONT SQUAT
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 80% = 1RM FS

---

RDL *jerk-grip, use straps
3-4x5@moderate weight, rest btw sets 2min

---

SUPERSET: quality