LIGHT / MAXIMAL WEEK 1/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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12+12+12 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin
12 LAT STRETCH *wall, rack, barbell, banded
12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest

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5-8+5 QUADRUPED SQUATING TO COUNTERBALANCE SQUAT + same w/ KB, DB
6+6 PRESS FROM SPLIT *jerk grip
10 HIGH PLANK + HIGH SIDE PLANK w/ THORACIC ROTATION
15 BACK EXTENSION w/ STRAIGHT ARM I-Y-T RAISE *kädet ulkokierrossa peukku kohti kattoa, (I-asento) suoraan pään vieressä 5x nosto jne.

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2x5 1-ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT CLEAN + CLEAN BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance + 3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell + 3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER CLEAN the barbell is in the power position

2x 3-POSITION POWER CLEAN + 3 POWER JERK + 3+3 SPLIT JERK floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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FRONT SQUAT JERK *split jerk/power jerk/squat jerk
5x2@30-40% jerk-% pal 2min

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3-POSITION POWER SNATCH
*floor + below knee + hip - pauses in the receiving position
5[1+1+1]@40-50% sn-% pal 2min

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POWER CLEAN + SHOULDER PRESS + PUSH PRESS + POWER JERK (squat jerk Niko&Riikka)
3[1+3+3+3]@light weight (~30% jerk) pal 2min

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PAUSE BACK SQUAT
*5-sec pause at the bottom of the squat
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
3x3@40-60% pal 3min

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CONCENTRIC QUARTER SQUAT JUMP
*blocks/rack pins - Drive as hard as possible to jump maximally!
3x5@up to 20% bs-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

12 BENCH DIP, BW/+WEIGHT
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
6 SEAL ROW BENCH, BB *sn-grip

A1) Muscle clean + front squat to jerk 5x(2+2)
B1) Clean and jerk (2+1)x60%, (2+1)x70%, (2+1)x75%, 2x(2+1)x80%
C1) Hang power snatch (below knee) 3x50%, 3x60%, 3x65%, 2x2x70%
D1) Back squat w/1.rep double bounce 4x60%, 4x70%, 2x4x75%, 2x3x80%
4x
E1) behind the neck push press 3x50%, 3x60%, 3x65%, 2x2x70%
E2) OH lunge (plate overhead) 6+6

5 sets of 3 reps

10min Rowing / AB / Run (easy pace)
- Flush those legs!!!!

POST-WORKOUT STRENGTH
EVERY 4:00 x 3 SETS
12 Total Seated DB Alt. Arnold Presses
10 DB/Plate Reverse Flyes
20 Alt. DB Slides
Rest w/ Time Remaining

• RPE 5

4 x ( 6 - 8 ) Weighted Dip ( rack ), Rest 2:00

3 x 10 Strict Pull-ups / Weighted Pull-ups, Rest 2:00

5 x 8 Shoulder Press BHD Neck, Rest 2:00

4 x 10 Chinese Dumbbell Row, Rest 2:00

32min EMOM
1.min Ski 10-17cal
2.min Bike 10-17cal
3.min row 10-17cal
4.min rest

2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Roll
10 Elevated Calf Raises**
**Pause for :02 in bottom.
Rest As Needed b/t Sets-

Rive ja työntö

75s on - 30s off for 5 rounds:
a) air bike
b) row
c) bike / ski erg
d) 8m shuttle run
e) burpee to plate