WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH +

both side:
20 HALF KNEELING HIP ROLL BACK +
6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

2 x
6x SQUAT REACH +
DOWNWARD DOG with 10x CALF PUMPING +
6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD +
WARRIOR I +
WARRIOR II +
REVERSE WARRIOR +
TRIANGLE +
REVOLVED TRIANGLE +
LUNGE w / ANKLE TOUCH +
2x HIP AIRPLANE +
LUNGE position THORACIC LATERAL RAISE +
1-LEG GLUTE STRECH w/ THORACIC ROTATION +
2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet

3+3 x SLOWLY SHOULDER PRESS + SHOULDER PRESS

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

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PROGRAM 1

SNATCH
2x3@barbell, 4x3@up to 75% sn-%, rest between sets 2min

CLEAN + JERK
2x2x[1+1]@barbell, 3x[1+1]@up to 70, 2x2x[1+1]@75% jerk-%, rest between sets 2min

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PROGRAM 2

POWER JERK + SPLIT JERK *rack/blocks
2x2x[1+2]@barbell, 1+1@up to 70%, rest btw sets 2min

SPLIT JERK
3x1-2@90-92%, 2x1@80%, jerk-%, rest btw sets 2min

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PROGRAM 1 & 2

FRONT SQUAT
2@up to 98%, then DROP SETS 3x3@-10%, fs-% rest btw sets 2min

DEFICIT SNATCH PULL *full foot + TRAP PULL
3x[3+2]@90% sn-%, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 SEATED ROW *wide grip
15 BANDED FACE PULL
40 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed

video: SEATED ROW

video: BANDED FACE PULL

video: CHINESE PLANK HOLD