Back squat

1x10 @60%
1x8 @70%
1x6 @75%
1x4 @80%

Vika kerta!

Incline DUAL DB Row, AHAP

4 x 8, go every 2:30

Shoulder press

5,4,3,2,1

Vertaa viime viikkoon, joko samalla tai sitten vähän lisää

5x

2 clean + jerk
Every 2min

Eli kaksi clean + jerk

Vika näin

*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!

5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, jerk-%, rest btw sets 2min

HEAVY WEEK 3/12

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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+5+5×/side HIP OILING - 3 MOVEMENTS *1. istu lattialla lonkat 90/90 - paina kädellä etumaisen jalan polvi lattiaan ja kierrä toista lonkkaa auki. 2. istu lattialla jalat koukussa jalkapohjat lattiassa kädet tukee selän takana - kierrä yhtä jalkaa kerrallaan sisäkiertoon, vältä vihlovaa tunnetta. 3. Istu "aitajuoksiasentoon" kierrä koukku jalkaa auki, tehosta venytystä painamalla kädellä polvesta, palauta lattiaan ja toista

5× COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

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

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video: PLATE TURTTLE SQUAT
https://www.instagram.com/p/CIjX0A6nvlc/?utm_source=ig_web_copy_link

video: SPLIT SQUAT JUMP COMBO 0:27

video: DEVIL'S HALO

video: DEATH FROGS

video: HIP OILING - 3 MOVEMENTS

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

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SLOW SNATCH PULL + SLOW PULL POWER SNATCH + SLOW PULL SNATCH *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1@barbell, 1+1+1@up to 70-75%, sn-%, rest btw sets 2min

SNATCH
3×2@75-80%, rest btw sets 2min

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SLOW CLEAN PULL + SLOW PULL POWER CLEAN + SLOW PULL CLEAN + SPLIT JERK *move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+1+1@barbell, 1+1+1+1@up to 70-75%, jerk-%, rest btw sets 2min

CLEAN + SPLIT JERK *split jerk to the other side on the next set
3× 1+1@75-80%, rest btw sets 2min

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

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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!

5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, pp-%, rest btw sets 2min

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!
5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, jerk-%, rest btw sets 2min

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DB SQUAT JUMPS
3×5, rest btw sets 2min

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ZOMBIE SQUAT + DB WALKING LUNGE *heti zombien perään askelkyykky kävely
2× 2+10 step@72-77%, fs-% + lunge RPE9, 1 reps left, rest btw sets 2-3min

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video: SLOW SNATCH PULL

video: SLOW PULL SNATCH

video: SLOW PULL POWER SNATCH

video: SLOW CLEAN PULL

video: SLOW PULL CLEAN

video: SLOW PULL POWER CLEAN

video: DB SQUAT JUMPS

video: ZOMBIE SQUAT

video: DB WALKING LUNGE

*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!

5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, pp-%, rest btw sets 2min

*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!

5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, pp-%, rest btw sets 2min

-3-6 tire flip
-20-30m sledge pull, damper 8-10
-5 fat bar clean+ push press
-20 battle rope

3 Rounds @ 2 RIR
8-12/side Single-leg hip thrusts
8-12/side KB sidebends
6-10 Reverse nordics