Tempaus veto hiissaus
3sarjaa
-5 @100%

Raaka te +Te riip yp
3sarjaa
-2+2 @65%
3sarjaa
-1+1 @70%

Voima te +Allepud
4sarjaa
-3+3 @50%

Tempaus kääntöallemeno
3sarjaa
-3+3 @30%

MODERATE-HEAVY WEEK 10/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

CONSENTRIC SPLIT JERK *block/rack - aseta pukit/räkki dippi syvyyteen *split jerk both side 1+1
2×2@barbell, 2-3×2@50%, jerk-%, rest btw sets 2min

SPLIT JERK *block/rack *split jerk to the other side on the next set
2×2@barbell, 2×3@70-75%, 3×3@75-80%, jerk-%, rest btw sets 2min

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SCARECROW SNATCH *flat footed, "tall snatch" tanko ylävatsan/rintalastan korkeudella - kyynärpäät kohti kattoa - lavat kyljessä -- ei hartiat korvissa! Sähäkkä kääntö suoraan alle, jalat leviää vastaanotossa
2-3×3@light barbell, rest btw sets 2min

NARROW GRIP SNATCH *clean grip *tehdään kyykkyyn, jos ahistaa paikkoja niin sitten raakana vastaanotto
2×2@barbell, 2@up to 68-73%, sn-%, rest btw sets 2min

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BACK SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
1@up to 70-75%, rest btw sets 2min

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SPLIT STANCE RDL *1-3sec pause at the knee *sn grip
2× 3+3@55-60%, 2× 3+3@60-65%, sn-%, rest btw sets 2min

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video: SPLIT STANCE RDL SNATCH GRIP

video: CONSENTRIC SPLIT JERK

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

barbell complex:
6× WEIGHTED GLUTE BRIDGE
3-6× FLOOR BENCH PRESS
3×/side FRONT RACK LUNGE
3-6× SUPINATED SHOULDER PRESS

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: WEIGHTED GLUTE BRIDGE

video: FLOOR BENCH PRESS

video: FRONT RACK LUNGE

video: SUPINATED SHOULDER PRESS

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KEHONHUOLTOA!

8x
2min ON/2min OFF

Row
Bike
Ski
Echo

MODERATE-HEAVY WEEK 10/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

10×side + 3×/side + 3×/side + 3×/side + 5×/side + 3×/side
ELEVATED HAND SUPPORT 90/90 HIP ROTATION +
SCAPULA PUSH UPS to DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH *eyes closed
2×2× 1+1+1+1@barbell, rest btw sets 1min

SNATCH
2×3@barbell, 3@up to 74-77%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + CLEAN + SPLIT JERK *eyes closed *split jerk to the other side on the next set
2×2× 1+1+1+1@barbell, rest btw sets 1min

CLEAN + SPLIT JERK *split jerk to the other side on the next set *tee nousevalla kuormalla rinnalleveto ja saksiintyöntö - sama uudelleen, mutta työnnä saksiin toiselle puolen :)
2×2× 1+1@barbell, 1×2× 1+1@up to 74-77%, jerk-%, rest btw sets 2min

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FRONT SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@50%, fs-%, rest btw sets 2min

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FRONT SQUAT
2@up to 73-75%, rest btw sets 2-3min

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PAUSE CLEAN PULL + CLEAN PULL *1-3sec pause at the knee
2× 1+2@50-55%, 2× 1+2@55-60%, cl dl-%, rest btw sets 2min

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video: CLEAN SEGMENT PULL "PAUSE CLEAN PULL" at the knee

*Stop and hold in the pause position for 1-3 seconds, ensuring proper position and whole foot balance. After pause complete the snatch pull, then return the bar to the floor.

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

barbell complex:
3-6× GOOD MORNING SHOULDER PRESS *snatch -grip
3-6× SUPINATED PENDLAY ROW *no T&G
3-6× LATERAL BURPEE OVER THE BAR
3-6× TRAP SHRUGS

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: GOOD MORNING SHOULDER PRESS

video: SUPINATED PENDLAY ROW

video: LATERAL BURPEE OVER THE BAR

video: TRAP SHRUGS

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KEHONHUOLTOA!

22min Amrap
Run 6 rounds
60 Plank shoulder taps
60 Russian KB swings
Run 4 rounds
40 knee push ups
40 Russian KB swings
Run 2 rounds
20 push-ups
20 Russian KB swings

3-4×3@80-85%, fs-%, rest 2-3min

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, *goal in theory ~5-6 reps, sn-% / ohs-%, rest 2-3min