Row 400m 90% effort aerobic
rest 2mins x 8

SJ from blocks one every 30sec 65% of 1rm for 10mins perfect form

• jalat leveällä
• ala-asennossa ei ''nojata'' taakse

Clean Pull and Tall Clean (power)

Run 5k

5-3-1

3 RFT

400m row
21 KB swing
12 pull up

500 soutu
köysiX2
X2

Row 5x500m with 2 minute pause between

MODERATE WEEK 4/10

---

Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin - erilainen vatsaharjoite kuin viimeksi.

*jos tuntuu ettei keksi vaihtelua lämmittelyyn, niin alla muutamia linkkejä, joista variaatioita löytyy. Valitse 3-4 erilaista itsellesi sopivaa liikkuvuusharjoitetta, toistot 5-10×.

DYNAMIC WARM UP / HIP & SPINE MOBILITY:
https://www.instagram.com/p/DaxTX6QMQ9t/

https://www.instagram.com/p/DaIvRvoDCOB/?img_index=1

https://www.instagram.com/p/DaQePhKDiYD/?img_index=1

https://www.instagram.com/p/DaEV0bTCbL_/?img_index=2

https://www.instagram.com/p/DZuziPgN_QO/

https://www.instagram.com/p/Dax7rN5DLkE/?img_index=1

DYNAMIC WARM UP / UPPER BACK & CHEST & SHOULDER MOBILITY:
https://www.instagram.com/p/DZ-HwL_jEHk/?img_index=1

https://www.instagram.com/p/DX_7jIFDGLj/?img_index=1

https://www.instagram.com/p/DZSwsSNtXet/

https://www.instagram.com/p/DY4y7xStjAx/

https://www.instagram.com/p/DYpBaoou41K/

https://www.instagram.com/p/DXy4sQXRMhP/

---

---

MUSCLE CLEAN + SHOULDER PRESS
3+3@barbell - up to 30% jerk-%, rest 2min

CLEAN HIGH PULL from ABOVE KNEE + POWER CLEAN from ABOVE KNEE + PUSH PRESS + SPLIT JERK
2× 1+2+2+1@barbell, 1+2+2+1@up to 55-60%, jerk-%, rest 2min

CLEAN + SPLIT JERK *tuplana eli tee heti perään toinen työsarja - työnnä saksiin molemmille puolin 1+1
3-4× 2× 2+2@60-65%, jerk-%, rest 2min

---

BACK SQUAT + PENDLAY ROW *tee kulmasoutu toisella tangolla heti kyykyn perään sellaisella kuormalla, että liike säilyy puhtaana - tarketti rinta, polvet pehmeänä, selkä suorana - liike lähtee räjähtävästi lattiasta yläkropan voimalla, palauta jarruttaen
3× 3+8@65% bs-% + light-moderate weight, rest 3-4min

---

DEFICIT SNATCH PULL *use straps
3×5@65-70% sn dl-%, rest 2-3min

---

SUPINATED grip SHOULDER PRESS
2×10@barbell, rest 2min

HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@40%, 5@50%, 5@60% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of last 5 rep loads, rest 30s between sets

---

video: Pendlay Row

video: Deficit / Riser Snatch Pull

video: Supinated Grip Shoulder Press

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds - supersets

10-12× STRAIGHT SINGLE ARM BANDED LAT PULLDOWN

12-15× STANDING OH DB TRICEPS EXTENSION

30× SEATED KNEE TUCKS + TWIST both side *10+10+10

--

video: Straight Single Arm Banded Lat Pulldown

video: Standing Overhead Dumbbell Tricep Extension

video: Seated Knee Tucks

video: Seated Knee Tucks Twist