WARM UP
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

E6MOM x 5-8
4-5 rounds:
15/10cal echo
10-20m hs walk / Scaled 3-5 wall walk
* remaining time easy bike PK 1-2

PK 1-2, not too FAST !!!

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM3 x 6
Floor Bench press 10-8-6-4-6-8
Sit Up x 6 ( lisäpainolla )

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

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 (lähestyminen 20min)
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), 3x1@100+%, rest 2min

tauko 10min - evästä nassuun 🍌🍫🍶

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), 3[1+1]@100+% jerk-% rest 2min

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PROGRAM 2

POWER JERK + SPLIT JERK
3x2x[1+2]@barbell, rest btw sets 2min

SPLIT JERK *rack/blocks
3x1@working up to maximum, rest btw sets 2min

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KIURUVESI KISAAJAT:

PERJANTAI

jos poltteloo, ni voit tehhä tanko jumppoo molempiin nostoihin

SLOW PULL POWER SNATCH + SNATCH
5x2[1+1]@barbell, rest 2min

SLOW PULL POWER CLEAN + CLEAN + JERK
5x2[1+1+1]@barbell, rest 2min

• SELKÄÄ & VATSAA

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SUNNUNTAI
Pohjois-Savon ks ja jv painonnostokisat su 3.3.2024.
Palopaikan voimailusali
Teollisuustie 7, 74700 Kiuruvesi

punnitus klo 10.00-11.00, kisa 12.00

WU3×
Wrist circles ×10/10
Elbow circles×10/10
Seal swings×10
Arm circles×10/10
Good morning ×10
Kang squat ×5

A.1) Snatch
60%×1 70%×1 80%×1 85%×1 90%×1 95%×1 85%×1 90%×1

B.1) Clean & Jerk 1+1
60%×1 70%×1 80%×1 85%×1 90%×1 95%×1
90%×1

C.1) Front squat
60%×2 70%×2 80%×2 85%×2 90%×2 95%×1 90%×1

D.1) push press
60%×3 65%×3 70%×2(×3)

5-10min of core work.

Hold for 5-10s. Use +90% of your 1RM Jerk

https://www.catalystathletics.com/exercise/198/Jerk-Support/#

E4MOM x8 w/ partner, YGIG, alternate between a & b:
a) 4x 60s on / 60s off row
b) 10-20 no-jump burpee
15-30 sit up
20-40 air squat
- rest remaining time

Treenin flow: A:ssa parit soutavat vuorotellen 60s (eli yht. 2min / hlö / intervalli) ja soutulaite pyörii näin ollen koko 4min ajan. B:ssä toistot jaetaan parin kesken vapaasti, toistot kokonaismääriä.

Rasittavuus: Tekemisen tahti määrittää tänään intensiteetin - soudun voi ottaa ihan PK:n kannalta tai vetää kovempaakin kuitenkaan menemättä all out.
Ohjeellisesti RPE 6-8.

Push press behind the neck (snatch grip): 4x6

Warm up
3 Rounds:
20 Bodyweight RDLs (Total)
20 Cossack Squats (Total)
5 Push Ups to Downward Dog

Metcon
2 Sets:
10 min AMRAP
10 DB snatch (Right)
10 Air squat
10 DB snatch (Left)
10 Push ups
Rest 2:00 between sets
2nd set picks up where 1st set left off

Accessory Work
3 Rounds:
10-15 Upright Rows (Each Side)
10-15 Suitcase Deadlifts (Each Side)
20 Deadbugs