WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15 x BACK EXTENSION / SUPERMAN
5 x DEPTH DROPS (low) *pysäytä pudotus koko jalkapohja lattiaassa siihen syvyyteen mikä haastaa eniten, esim. syväkyykky, vedon heikoin kohta, työnnön dippisyvyys
15 x REAR DELT FLY *banded/plate
15 x CRUNCH
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

video: DEPTH DROPS

video: CRUNCH

video: REAR DELT FLY

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL
39 reps

3 x GOOD MORNING SQUAT PUSH PRESS *jerk grip, get on your toes to balance!

3 x PRESS from SPLIT + 3 x OH SPLIT SQUAT *do the “worse side” first

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

3+3 x STEPPING JERK BALANCE *rytmi taka-etu
3+3 x SPLIT JERK *rytmi taka-etu -- palautus etu-taka

3 x SNATCH PULL *full foot + 3 x clean PULL *full foot

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DEFICIT SNATCH PULL to HIP + DEFICIT SNATCH *punainen palamatto jalkojen alle
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 1+1@80%, 2x1x[1+1]@85% sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK + SPLIT JERK BTN
2x2x[1+1+1]@barbell, 1+1+1@up to 70%, 1+1+1@75%, 1+1+1@80%, 2x1x[1+1+1]@85%, jerk-%, rest btw sets 2min

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HALF (90°) BACK SQUAT + SEGMENT (1-3sec pause 90°) BACK SQUAT + BACK SQUAT
1+1+1@65%, 2x1x[1+1+1]@70%, bs-%, rest btw sets 3min

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SUPERSET: quality

3 rounds: NO SHOES

8x DB SEATED SHOULDER PRESS
6+6x KB GORILLA ROW
12x BARBELL BICEPS CURL *vastaote, tanko nenään...

Rest as needed

video: KB GORILLA ROW 0:48