4 rnds
bike erg 30 cal
30s. sand bag hold
20s. hs hols
- RPE 6.5

500m row
2x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
clean
spend 6 min building up to work weight

---

Clean
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
- tng

With partner,
- At minute 0:00, 11:00, and 26:00
20/16cal AB
20 Burpees to Bar
10 BMU
- at minute 5:00, 18:00 and 35:00
20/16cal AB
20 T2B
10 Burpee Box Jump Overs 60/50cm

• split all reps as desired

LIGHT/MAXIMAL WEEK 2/15

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

--

10 HAND SUPPORT 90/90 HIP SWITCH or 90/90 HIP SWITCH w/ HIP EXTENSION
10 DEADBUG PULLOVER w/ weight
20m 1-ARM OH LUNGE w/ LEG RAISE, KB/DB
6+6 HALF KNEELING WINDMILL to ELBOW w/ weight

--

2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT SNATCH + SNATCH 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 SNATCH the barbell is in the power position

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

---

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HIP SNATCH HIGH PULL + HIP MUSCLE SQUAT SNATCH + HIP SNATCH
5[3+3+3]@up to 50% sn-% pal 2min

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SNATCH
3x2@66-71% pal 2min

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CLEAN + SPLIT JERK
3[1+2]@60-65% pal 2min

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CLEAN LIFT OFF + CLEAN PULL to HIP + CLEAN PULL
3[2+3+1]@60% jerk-% pal 2min

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PAUSE SQUAT VERTICAL JUMP 3x5 pal 2min
*3-sec pause at the bottom of the squat

---

---

Accessory exercises: 3 rounds, NO REST BETWEEN SETS

15 T-BAR ROW
15 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
12 BENCH DIP, BW/+WEIGHT
10-30+ HANGING KNEE RAISE

1) HS against the wall 4x48s
2) partner assisted Ring Mus or Ring row MU 3x3

For quality:
Lat Eccentrics, 1 min
Banded Overhead Squat Hold, 30s. min
World's Greatest Stretch, L 1 min/R 1 min
-- then --
5 min practice of criscross
-- then --
3 rnds
Ski, 100 m
5 Inchworms
1x [ 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatches], 20/15 kg
5 Jumping Squats
spend 10 minutes practicing technique and then

---

Snatch
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+

500m ski erg
3x
6 prone angels
10 hollow rock
7 banded scap push ups

---

Incline Bench Press
rest 2:30min
Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+

EILINEN tai LEPO tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

tai

OHS & FRONT RACK MOBILITY kesto n. 30-45min

Peruslämpöä 5-10min (soutu, pyöräily, kelkka)
1. 12 CAT COW (back mobilization)
2. 40sec CHEST STRETCH, rack/wall (pectoralis major video 0:01) / pectoralis minor video (4:39)
3. 40sec TRICEPS STRETCH rack/wall (video 0:18)
4. 10 LATS STRETCH rack/wall (video 0:59)
5. 40sec TRICEPS STRETCH banded *kuminauhan voi myös laittaa samanpuolen jalan alle (video 0:15)

---

ACTIVATION

1. 6+6 KNEELING STRAIGHT ARM I-Y-T RAISE *polvillaan kasvot seinää vasten, plate/db - ensin 6 "enkelin siivet" ja 6 tee pumppaavaa liikettä taaksepäin koko liikeradalla, videon mukaisesti (video)
2. 10 FORWARD WALL SQUAT *yritä pysyä mahdollisemman lähellä seinää (video 1:35)
3. 12 KNEELING SHOULDER ROTATION *kontallaan, videossa puolipolvi asento (video)
4. 8 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa (video)
5. 15 FLOOR STRAIGHT ARM I-Y-T RAISE, db *kevyt kuorma (video 0:30)
6. 60sec SEATED 1-ARM OVERHEAD HOLD with PLATE *voi istua penkillä (video)
7. 10 RESISTANCE BAND PLANK ROW (video 0:43)

---

COMBINATION
1. 12 WEIGHTED DEADBUG (video)
2. 12 FLOOR SEATED PRESS *kevyt tanko
3. 12 GOOD MORNING with plate (video)

---

LIIKKEIDEN VIDEOT
2. 40sec CHEST STRETCH, rack/wall pectoralis major video 0:01

pectoralis minor video (4:39)

1. 40sec TRICEPS STRETCH rack/wall (video 0:18)

1. 10 LATS STRETCH rack/wall (video 0:59)

1. 40sec TRICEPS STRETCH banded *kuminauhan voi myös laittaa samanpuolen jalan alle (video 0:15)

---

ACTIVATION

1. 6+6 KNEELING STRAIGHT ARM I-Y-T RAISE *polvillaan kasvot seinää vasten, plate/db - ensin 6 "enkelin siivet" ja 6 tee pumppaavaa liikettä taaksepäin koko liikeradalla, videon mukaisesti https://www.reddit.com/r/weightlifting/comments/xqg3d2/kneeling_scapula_activation/
2. 10 FORWARD WALL SQUAT *koita pysyä mahdollisemman lähellä seinää (video 1:35)

1. 12 KNEELING SHOULDER ROTATION *kontallaan, videossa puolipolvi asento
   

1. 8 4-POINT KNEELING STRAIGHT ARM I-Y-T RAISE *käsi ulkokierrossa peukku kohti kattoa

1. 15 FLOOR STRAIGHT ARM I-Y-T RAISE, db *kevyt kuorma (video 0:30)

1. 60sec SEATED 1-ARM OVERHEAD HOLD with PLATE *voi istua penkillä

)
7. 10 RESISTANCE BAND PLANK ROW (video 0:43)

---

COMBINATION
1. 12 WEIGHTED DEADBUG

1. 12 GOOD MORNING with plate

For Time:
63-45-27 AbMat Sit-ups
42-30-18 Deadlifts 60/40kg
21-15-9 Strict Ring Dips

5 sets of 10 Bench Presses
Sets 1-2: @60%
Set 3: @65%
Sets 4-5: @70%
- After each set, perform 1 LL Rope Climb + 1 Rope Climb 4m
- Rest 2min btw sets