Deadlift

3 x 6 @ 60 - 65%
3 x 3 @ 70 - 75%

Go every 2:30

Romanian Deadlift + Bent Over Row

4 x ( 6 + 3 ) x every 2:30

3-4 rounds:
10-15 Lu Raises
20 Russian Twists
1min Sorenson Hold

3 sets:
3 Snatch Deadlift @105-110% 1RM Snatch
- Rest as needed btw sets

31.8.25 Työntö

A. Lämpö (kevyt)
3-4x 3+3+3+3
Veto pysäytyksellä polven alapuolella
Raaka rinnalleveto taskulta
Etukyykky
Ylöstyöntö saksiin pysäytyksellä vastaanotossa

B. Työsarja 1 (päivän raskaaseen nousu)
4-5x 1+1+2
Rinnalleveto
Etukyykky
Ylöstyöntö saksiin

C. Työsarja 2 (keskiraskas)
4-5x 1+1+1
Raaka rinnallevato
Raaka rinnalleveto riipusta polven alapuolelta
Raaka ylöstyöntö

D. Vedot (raskas)
3-4x 5

Renkailla ja rekillä harjoitellaan perustaitoja (kippi- ja perhosleuka sekä muscle up)

Shoulder press

5,4,3,2,1

Vertaa viime viikkoon, joko samalla tai sitten vähän lisää

Vika kerta! 🔥

HEAVY WEEK 7/12

---

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× PLATE TURTTLE SQUAT *käännä levypaino niskan taakse - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× SPLIT SQUAT JUMP COMBO

5+5×/side DEVIL'S HALO *KB/DB/PLATE

10× DEATH FROGS *weight or without

5× COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

---

snatch, Clean & jerk training : you can make your own barbell technique

---

SNATCH
2×3@barbell, 1@up to 75-80%, 2-3×1@80-83%, sn-%, rest btw sets 2min

---

CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 1+1@up to 76-81%, 2×2× 1+1@81-84%, jerk-%, rest btw sets 2min

---

SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

--

PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

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

3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, pp-%, rest btw sets 2-3min

OR

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

--

SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
3@barbell, 1@70% 1@78%, 4×3@83%, 3+@83%, 1-2 reps left, jerk-%, rest btw sets 2-3min

---

BACK SQUAT JUMPS
3×5@25-30%, bs-%, rest btw sets 2min

---

BOX FRONT SQUAT + JERK DRIVE *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös
2+3@barbell, 2-3× 2+3@80%, fs-%, rest btw sets 2-3min

---

video: BACK SQUAT SQUAT JUMPS

video: JERK DRIVE

video: Jerk Dip & Drive Rhythm - teoria&käytäntö

2 x Frogstand practice
—————————————
2x5 Kick Ups to a Wall
- Rest as needed btw sets
——————————————
3x5 1m HS-Walk to a Wall
- Rest as needed btw sets
———————————————
2x5 Free HS to HS-Walk (max dist.)
- Rest as needed btw sets
————————————————————
4x10 HS Walking Steps (facing the wall)
- Only toes touching the wall
- Hands as close to a wall as possible
- Rest 1min btw sets
————————————————————
3 x Frogstand (max hold)
- Rest as needed btw sets

6 sets of 4 Front Squats
Sets 1-2: @70%
Sets 3-6: @75%
- Rest 2-3min btw sets