WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. BURPEES (5 reps)
2. LEFT 1-LEG RDL *supported or without (10 reps)
3. KNEE IN TWISTS (16 reps)
4. RIGHT 1-LEG RDL *supported or without (10 reps)
5. SCAPULA PUHS UPS IN WALL HANDSTAND / SCAPULA PUHS UPS IN DOWNWARD DOG position / SCAPULA PUHS UPS IN HIGH PLANK (15 reps)

video: BURPEES

video: 1-LEG RDL

video: KNEE IN TWISTS

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds
5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip
3+3 x PUSH PRESS + PUSH JERK
3+3 x SQUAT JERK + POWER JERK
3 x STEPPING JERK BALANCE *both side, rytmi taka-etu
2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side
2+2 x TALL JERK + RHYTHM DIP JERK *both side
2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

video: REBOUND JERK *split jerk

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PROGRAM 1

SNATCH SLOW HIGH PULL *full foot + SLOW PULL SNATCH + SNATCH BALANCE
2x[1+2+2]@barbell, 4x[1+2+2]@57-65% sn-%, rest btw sets 2min

CLEAN SLOW HIGH PULL *full foot + SLOW PULL CLEAN + POWER JERK + JERK *split jerk both side
1+1+1+2@barbell, 4x[1+1+1+2]@57-65 jerk-%, rest btw sets 2min

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PROGRAM 2

TALL SPLIT JERK *both side + PUSH JERK Behind The Head IN SPLIT *both side + POWER JERK *rack/blocks
3x[2+2+2]@35-45% jerk-%, rest btw sets 2min

video: TALL SPLIT JERK

video: PUSH JERK Behind The Head IN SPLIT

POWER JERK + SPLIT JERK *hold the lockout and split position for 2 seconds + SPLIT JERK *rack/blocks
4-5x[1+1+1]@70%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
3@up to 80%, then DROP SETS 3-4x3@-10%, fs-% rest btw sets 2min

CLEAN PULL + CLEAN PULL from Below Knee + CLEAN PULL from Above Knee *full foot + TRAP PULL
3x[1+1+1+3]@85% jerk-%, rest btw sets 2min

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SUPERSET: quality, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 SEAL ROW *barbell bench grip
8+8 LANDMINE TWIST
30 sec HANGING

Rest as needed

video: LANDMINE TWIST