10 sit-ups
10 hollow rocks
20 russian twists
0:20 + 0:20 side plank hold

*Sali suljettu *

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN1 - 5/5 Sciatic Nerve Floss
MIN 2 - 10 Alt. 90-90 Hip Rotations
MIN 3 - 5/5 Groiners w/Twist
*Deep lunge position and squeeze the glutes to drive the hips towards the floor. Rotate upper body towards the forward leg.

HEAVY WEEK 4/10

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15× + 5×/side
PLATE BRIDGE PRESS & PULLOVERS + PLATE REVERSE LUNGE WITH TWIST *bridge press...= nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista, *lunge twistillä - kierrä vartaloa etumaisen jalan puolelle

3×/side + 3×/side + 3×/side + 5×
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT to REVERSE PLANK KNEES

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
20× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PLATE REVERSE LUNGE WITH TWIST

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/

video: HIP LIFT to REVERSE PLANK KNEES - videolta LIIKE 1
https://www.facebook.com/share/r/174BtNHkTz/

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

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DRILL:

TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN +
CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION *tall=seiso suorana, lähtöasento tasajalalta
1-2× 1+1+1+1@barbell, rest btw sets 2min

CLEAN HIGH PULL + MUSCLE CLEAN
2×2× 1+1@barbell, rest btw sets 2min

MUSCLE CLEAN
1@find your 1RM of the day! rest btw sets 2-3min

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POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 1+1@work up to heavy 1RM of the day, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@40%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, rest btw sets 2-3min

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BENCH PRESS + PUSH JERK IN SNATCH
2-3× 5+5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

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video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: MUSCLE CLEAN

video: PAUSE POWER CLEAN *at the knee 0:16

video: PAUSE In The POWER RECEIVING POSITION

video: ECCENTRIC SHOULDER PRESS

video: PUSH JERK IN SNATCH

video: SNATCH PUSH JERK

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

15×/step side KB/DB WALKING LUNGE

10× + 10× REAR DELT ROW & FLY + SEATED CABLE ROW

10× + 30sec/side BACK EXTENSION + SIDE PLANK with weight

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video: REAR DELT ROW & FLY 3:44

video: SEATED CABLE ROW 0:15

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KEHONHUOLTOA!

Yleislämmöt 10-15min: ergoilua, keppijumppaa, paskanpuhumista yms.

Lajilämmöt/-venyttelyt 10-15min: etuheilauttelua, jeffersoneita, sj-maveja, rullailua…koko kropan kevyt venyttely aktiivisilla/pumppaavilla venytyksillä.

Nousut kohti maksimia:

Vaihtoehto1:
1-2 pidempää sarjaa tangolla.
50% asti vitosia
70% asti kolmosia
—> ykkösiä

Vaihtoehto2:
1-2 pidempää sarjaa tangolla
—> ykkösillä alusta asti

MIETI KOKO HOMMA ETUKÄTEEN JA TOTEUTA SUUNNITELMA. IT’S SHOW TIME!!!

*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest btw sets 2min

5 rounds for time of:
7/10 calories on any machine
6 clean and jerks (47/70 kg)
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Option 2

5 rounds for time of:
7/10 calories on any machine
6 clean and jerks (29/43 kg)
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Option 3

5 rounds for time of:
7/10 calories on any machine
6 clean and jerks (15/20 kg)

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Goal & Intensity
-This is a fast and intense workout combining machine conditioning with a barbell lift.
-The goal is to find a pace you can sustain consistently for all five rounds.
-Sprint-style effort – high heart rate with clean & jerks done quickly, ideally unbroken in the first round.
-The load should challenge you but not slow down the pace.
-If you’re between two weights, choose the lighter one and push the pace.
RPE: 8–9 – hard effort, but not full exhaustion in the early rounds.
Why: This workout builds both aerobic capacity and barbell endurance under fatigue. The accessory work with single-leg deadlifts improves balance, stability, and addresses side-to-side weaknesses.

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Wall Overhead Stretch
10/10 Wrist Circles
:30 Cobra Stretch
-Rest as Needed b/t Sets-

LÄMMITTELY
2 kierrosta, 60s./liike
1. Hyvää huomenta - kyykky
2. Tuulimylly ympäri
3. Liskovenytys
4. Lantionnosto/pöytänosto - eteentaivutus
5. Jousiampuja kuminauhan kanssa kyljellään

Lantionhallinta/tasapaino
2 kierrosta - 40s./liike
• Yhdellä jalalla seisonta - painon siirto käsissä
• Lantionnosto jalat korokkeella - toisen jalan irrotus
• Lankussa polven veto lantion alle (kumppari)

VOIMA
3 x 6-8 jaloilla avustettu leuanveto / vaakasoutu
3 x 6/jalka yhden jalan jarruttava kyykky stepperiltä/boksilta
3 x 8 punnerrus