Warm Up
8-16x25m oma valintainen (vu/ru/pu/su), rest 0-45 sec bwn 25m's
2-4 sets
25m myyrää + 25m vaparia + 25m myyrää + 25m vaparia
2 sets
25-50m rintaa + 25-50m vaparia
50-75m rintaa + 50-75m vaparia
lepo 2-3 min ja toista
4-8x25m (10-15m spurtti/nopeus vaparia + loppu löysää), rest 20-60s bwn sets
loppuun
50-100m löysää uintia.

Ennen uimaan menoa ois hyvä ottaa vähän yleistä liikeratojen herättelyä/lämpöä. Esimerkiksi pyörällä hallille tms.

CLEAN

Warm up:
3 min Row
20sec easy
20sec moderate
20sec hard

Shoulder / front rack mobility (10min)

Barbell warmup (10min)

Emom 5min @25-40% (C&J 1RM)
2 Muscle clean
2 Front squat
2 Push press

E2mom 10min @ 45-65%
1 Power clean
1 squat clean
2 Jerk

In 15min find heavy>
1 Clean & Jerk

Tessa Borodulin

Takakyykky 5x4 @75-77,5%
Pystypunnerrus 5x4 @75-77,5%

Emom 12:
1: 6 Barbell bent over row (vastaote)
2: 5+5 DB single-leg RDL
3: :45 Hollow hold
4: Rest

5x1 clean & jerk @80-85%
every 2min

5x 1 snatch @80-85%
every 2min

3rds
10-20 alt pistols
10-20 hanging leg raises

3rds
10-20 weighted cossack squats
10-20 russian twist

"Jos on liian vähän aikaa, kokeilehan tätä taikaa:
Kääri kiire joulusukkaan, sano sille: Mene hukkaan! Johan loppuu turha touhu,
saapuu rauhallinen joulu!"

Do your own 5 min warm-up

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stick / light barbell technique & warm up drill: 4-6 reps or 2-3 reps/side

Round 1:
FRONT SQUAT
SHOULDER PRESS
PUSH PRESS
POWER JERK
SQUAT JERK
THRUSTERS

Round 2:
STEPPING SPLIT JERK BALANCE *slow rhythm: back - front leg, return front - back leg.
1.) dip & full extension -> barbell nose level, 2.) back leg -> barbell forehead level, 3.) front leg -> arm lockouts
OH SPLIT SQUAT *stable and controlled, balance on both legs 50% and 50%

Round 3:
REBOUND SPLIT JERK *dip to immediately continue into another jerk
TALL SPLIT JERK *flat footed
OH SPLIT SQUAT *stable and controlled
PRESS IN SPLIT *stable and controlled, balance on both legs 50% and 50%

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@25%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
10@30%, 10@40%, 10@50%, sn-% / ohs-%, rest 2-3min

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EMOM20 *work 0:45, 4 rounds
1: DB Deadman to Halo
2: DB Windmill - Left Hand
3: Bear Plank to Push Up
4: DB Windmill - Right Hand
5: Rest

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video: ohs & stability

video: How to Get The Bar Up for Overhead Squats - push press/jerk /power/split/snatch balance is double work :)

video: Deadman to Halo

video: DB Windmill

video: Bear Plank to Push Up

*snatch grip

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

10@30%, 10@40%, 10@50%, sn-% / ohs-%, rest 2-3min

3 rounds:
10 HSPU
1000m Row, Ski OR Skillmill
10 Pull-ups