OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5-10 Barbell Rollouts from knees
5/5 Sciatic Nerve Floss
5 Cat/Cows
Rest as Needed b/t Sets

8x3min ON / 1 min OFF

A:
10 alt. Dumbell Snatch @22,5/15kg
20 air squat
30 Double under

B:
10 push up
10 box jump over @60/50cm
10 alt. Db reverse lunge @22,5/15kg

Alternate “A” & “B” (4-4 sets)

EILINEN

tai

LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta

tai

LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

tai

PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min

Goblet squat 15-12-10-10 reps

For time

• 1,000-meter row
• 400-meter run
• 750-meter row
• 400-meter run
• 500-meter row
• 400-meter run
• 250-meter row
• 400-meter run

Strict RING Mu
Kipping Ring Mu

2-3 rounds:
20-30s side planks
40-60s plank hold

Deadlift 4x6 reps

8 x 20s on, 10s off (vuorottele liikettä 1 ja 2)

1. flutter kicks
2. alternating single leg v-ups

MODERATE HEAVY WEEK 13/13

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

3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION

8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded

• KIERROS ALUSTA TOISELLE PUOLEN

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2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION +
5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot, on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot, on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL *full foot, on the toes

2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN

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POWER SNATCH + OHS
3-4[2+1]@up to 60% sn-% pal 2min

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POWER CLEAN + POWER JERK
3-4[1+2]@up to 60% jerk-% pal 2min

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BACK SQUAT
1@up to 80% pal 2-3min

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Accessory exercises: 3 rounds (core/bodybuilding)

10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE