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

5-8 x DB Z PRESS + 5-8 x LU RAISES + 5-8 x PUSH UPS

8 x /side SINGLE LEG RDL with ROTATION *plate/db +
16 x /side CROSS CHOP *plate/db +
8 x SUMO DEADLIFT *plate/db

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

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video: DB Z PRESS

video: Single Leg RDL with Rotation 0:36

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

3+3+3+3 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK

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

3 x [1+1+1+2+2] x
SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH + SNATCH BALANCE + OHS

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

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A) BENCH PRESS
3x4@80% of last week RPE10, rest btw sets 3-4min

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B) SPLIT JERK *split both side *rack/blocks
3x[2+2]@80% of last week RPE10, rest btw sets 3-4min

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C) SNATCH BALANCE + OHS *rack
3x[2+2]@80% of last week RPE10, rest btw sets 3-4min

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SNATCH
2x3@barbell, 3x3@55-60% sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 2x2x[1+1]@55-60% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x4@80% of last week RPE10, bs-%, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x BACK EXTENSION with weight *kuorma yläselän päällä
20x SIT-UPS with ROTATION
8+8x SINGLE LEG GLUTE BRIDGE
8+8x BENCH SIDE CRUNCH *alakäsi suorana

Rest as needed

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video: SIT-UPS with TWIST 4:46

video: SINGLE LEG GLUTE BRIDGE

video: BENCH SIDE CRUNCH 0:19

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5.5.2024 Keljon Viestin kansalliset kilpailut, Jyväskylä

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x1×[1+1]@barbell, 3x1×[1+1]@50%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2×[1+1]@barbell, 3x1×[1+1[@50%, rest btw sets 2min

SELKÄÄ & VATSAA