2-4 rounds:
8-12 + 8-12 s.l. glute bridge
8-12 + 8-12 banded hip flexion
8-12 + 8-12 alt. db hammer curl

Valakyykky 5x8
-kevyt/liikkuvuus

Askelkyykky vuorojaloin 5x8/8
-tanko eturäkissä

Kylkilankkunostot 3x20 / puoli

Lankku 3x60-90s

QuadBlast 3 kierrosta

KB OH lunge 3x6 steps/arm
* -lepo 2-3min
-lisää painoa edelliseen viikkoon
- tee ensin vuorojaloin 6 reps kuula toisessa kädessä ja sitten 6 reps kuula toisessa kädessä*

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10-15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side +
10m&10m BOTTOMS UP KB CARRY

20 x HIP RAISE with PULLOVER *plate/KB/DB +
20 x GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

50 x STANDING PLATE TWIST

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

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

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video: Banded Shoulder External Rotation

video: Banded Shoulder Internal Rotation

video: BOTTOMS UP KB CARRY 0:08

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + FRONT SQUAT

3+3+3 x
FLOATING HALTING CLEAN DEADLIFT *holding hip position for 2-3 seconds +
CLEAN HIGH PULL from BELOW KNEE *full foot +
CLEAN HIGH PULL from MID-THIGHS *full foot

3+3+3+6 x
MUSCLE CLEAN + SHOULDER PRESS + PUSH PRESS + TALL SPLIT JERK *3+3

3x[1+1+1+1+1+1] x
TALL POWER SNATCH + TALL SNATCH + POWER SNATCH BELOW KNEE + SNATCH BELOW KNEE + POWER SNATCH + SNATCH

3x[1+1+1+1+1+1] x
TALL POWER CLEAN + TALL CLEAN + POWER CLEAN BELOW KNEE + CLEAN BELOW KNEE + POWER CLEAN + CLEAN

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SNATCH + NINJA SNATCH BELOW KNEE
2x2x[1+2]@barbell, 1x2x[1+2]@55%, 1+2@60% 1x2x[1+2]@55% sn-%, rest btw sets 2min

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CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 1x2x[1+1+1]@55%, 1+1+1@60%, 1x2x[1+1+1]@55% jerk-%, rest btw sets 2min

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MECHANICAL OVERLOAD BACK SQUAT - WALKOUT AND HOLD
3-4x1@105-125% bs-%, rest 2min

walk it out of the rack as if you’re setting up to
squat and hold it for 10-15 seconds. While you are holding the weight, you should be breathing as if you are about to initiate the squat, this may mean that you go through a few rounds of breathing and holding a brace for a few seconds during the exercise.

--

BACK SQUAT
3x4@80% of last week RPE10, rest btw sets 3-4min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

2-3 rounds: NO SHOES - TEE JOS JAKSAT/EHDIT

8x PENDLAY ROW
8x DIP / BENCH DIP
8+8x HIGH PLANK BANDED HIP FLEXOR
8× PUSH UPS

Rest as needed

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video: PENDLAY ROW 0:57

video: HIGH PLANK BANDED HIP FLEXOR

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5.5.2024 Keljon Viestin kansalliset kilpailut, Jyväskylä

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x1×[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1]@70%, rest btw sets 2min

POWER CLEAN + POWER JERK
2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1[@70%, rest btw sets 2min

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

SNATCH PULL *full foot
2x1@105-110% sn-%, rest btw sets 2min

6 Intervals

A1. For time
200m Run
1000m BikeErg
200m Run

A2. For time
500m BikeErg
400m Run
500m BikeErg
– Go every 6:00 –

Flow. Alternate A1 / A2 every 6:00

Feel. These are intended as fast/hard but repeatable intervals. Your aim is to stay within a few seconds (+/- 0:05) of your 1st intervals of each. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pace. You’re looking to run at or faster than your 3km pace and bike at or faster than your 5km pace.

Clean and jerk

3 to 5 x 1 @ 75-80%1RM clean and jerk, go every 1:30-2:00

Clean and jerk

Halting clean + Clean and jerk – 4 x 1+1 @ 70-75%1RM clean and jerk, go every 2:00

Pause at the knee on the halting clean
– Drop the bar after the halting clean and reset for the full clean on each set of B1
– Build up within the percentage range on each set if you can

Rest day - what did you do?

Hang Snatch, six sets of doubles.

AMRAP 10-12min

45s machine
5-8 romanian deadlift ( snatch grip )
5-8 hang snatch
5-8 snatch balance
5-8 snowangel