6.3.2024 DELOAD-LIGHT WEEK 1/16 Workout

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

8 COSSACK SQUAT / SIDE SQUAT *alternating

6+6 x CROSS CHOP *plate/db

12 x PLATE PASS for your ABS + 12 x GLUTE BRIDGE *slowly roll back

12 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

video: CROSS CHOP

video: PLATE PASS for your ABS

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5 x RDL *jerk grip + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

5+5+5 FRONT SQUAT NARROW + NORMAL + WIDE STANCE

3+3 x SHOULDER PRESS + PUSH PRESS

3+3+3 x SQUAT JERK + OHS + SOTS PRESS *jerk grip

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
CLEAN HIGH PULL from POWER POSITION *full foot +
CLEAN HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE CLEAN from POWER POSITION +
POWER CLEAN from POWER POSITION +
CLEAN from POWER POSITION

3+3 x TALL POWER CLEAN + TALL CLEAN

3+3 x SLOW PULL CLEAN + CLEAN

3 x GOOD MORNING SQUAT - PUSH JERK IN SQUAT *barbell behind the neck

4 x 1+1 SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

FRONT SQUAT + PRESS to SPLIT JERK with HANGING WEIGHT *fs pause bottom 3 sec *press both side, 2+2
3-4x[3+2]@light weight, rest btw sets 2min

SPLIT CLEAN *both side
3-5x2@light weight, rest btw set 2min

FRONT SQUAT + BACK SQUAT
3-4x[4+4]@50-60% fs-% rest btw sets 3min

FLOATING HALTING SNATCH DEADLIFT
holding power position for 2-3 seconds, only the last 2 reps are technically floating
*Perform a snatch deadlift up to the designated height (usually mid to upper-thigh), keeping the shoulder joint in front of the bar and the weight balanced evenly over the whole foot. If you’re not having to fight to keep the bar from swinging forward away from your legs, your shoulder joint is not in front of the bar.

After holding this position for 2-3 seconds, reverse the motion to bring the bar back down as close to the floor as possible without touching, then begin the next rep. It’s critical to ensure you maintain the correct positions and balance on the way down as well as up for the exercise to be effective.

Conventionally the first rep of a set is taken from the floor as a normal halting deadlift; for example, in a set of 3, only the last 2 reps are technically floating.
3-5x3@60% sn-%, rest btw set 2min

video: FLOATING HALTING SNATCH DEADLIFT

SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
10-20 total reps GLOSE GRIP SEATED LOW ROW & MAX REPS REAR ROW FLY & STANDING BATWING MAX HOLD *epäkkäät&lavan lähentäjät tulessa
40-64+40-64 total reps BANDED HAMSTRING CURL *aloita heikommalla

2)
20-30 total reps DIP / BENCH DIP & MAX REPS 1-LEG SEATED DB CALF RAISE
40-50+40-50 total reps JEFFERSSON CURL *aktiiviset lonkankoukistajat - tunne liike syvällä vatsoissa

3)
20-30 total reps KB FLIES & MAX REPS STANDING 1-LEG HIP FLEXION with DB *aloita heikomalla, tee sama toistomäärä paremmalle puolen
30-40 total reps KNEELING SQUAT *barbell+weight

Rest as needed

video: GLOSE GRIP SEATED LOW ROW 1:26