WARM UP 10min 1-2 rounds

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

5× PLATE DEADMAN TO BARBARIAN

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

5+5×/side PLATE DEVIL'S HALO

10× PLATE RUSSIAN TWIST with PRESS

10m LONG STEP WALKING LUNGE

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

video: DEADMAN TO BARBARIAN

video: DEVIL'S HALO

video: PLATE RUSSIAN TWIST with PRESS

video: LONG STEP WALKING LUNGE

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@30%, fs-%, rest btw sets 2min

FRONT SQUAT
5@50%, 3@60%, 2@70%, 1@80% - 90% - 95% -> MAX, rest btw sets 2-3min - varmistajat sivuilla

*etukyykyn jälkeen jatka ohjelmaa niin pitkälle kuin ennätät

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SNATCH
1-2×3@barbell, 1@50% - 60% - 70% - 60% - 70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split both side in double sets
1-2×2× 1+1@barbell, 1+1@50% - 60% - 70% - 60% - 70%, jerk-%, rest btw sets 2min

6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
*target load of max ~71%, rest btw sets 3min

every 2 min

5@50%, 3@60%, 2@70%, 1@80% - 90% - 95% -> MAX, rest btw sets 2-3min - varmistajat sivuilla

Shoulder Press 12-10-8-6 reps, then max Push press @ 90 %

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
3x4@80% of last week RPE10, bs-%, rest btw sets 3-4min

*rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE10 *could do 0-1 more reps, then DROP SETS 3x6@-10%
*target load of max ~77%, bs-%, rest btw sets 3-4min

WARM UP + TECHNIQUE 10-15min

TECHNIQUE:
10x RDL *sn grip + 5x GOOD MORNING

3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS

3x TALL SNATCH + 3x TALL CLEAN + 3x TALL SPLIT JERK *both side

3x SLOW SNATCH PULL to HIP 5sec & HOLD HIP position 3sec & SLOW ECCENTRIC 5sec

*3-POSITION SNATCH COMPLEX ->
SNATCH from POWER POSITION + SNATCH BALANCE
SNATCH from ABOVE KNEE + SNATCH BALANCE
SNATCH + SNATCH BALANCE

*3-POSITION CLEAN + SPLIT JERK COMPLEX ->
CLEAN from POWER POSITION + 1+1x SPLIT JERK *both side
CLEAN from ABOVE KNEE + 1+1x SPLIT JERK *both side
CLEAN + 1+1x SPLIT JERK *both side

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SLOW PULL SNATCH + NINJA SNATCH BELOW KNEE + SNATCH BALANCE *slow pull mid thigh 3-5sec
2x2x[2+2+2]@barbell, 1x2x[1+1+2]@up to 75%, sn-%, rest btw sets 2min *example up to 55-65-70-75%

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SLOW PULL CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *slow pull mid thigh 3-5sec, split jerk both side 1+1
2x2x[2+2+2]@barbell,1x2x[1+1+2]@up to 75%, jerk-%, rest btw sets 2min *example up to 55-65-70-75%

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FLOATING HALTING SNATCH DEADLIFT + SNATCH PULL *full foot
*holding power position for 2-3 seconds, only the last 2 reps are technically floating
3+2@75-80-85%, sn-%, rest btw sets 2min

Deficit Deadlift 12-10-8-6 reps

Tempo Front squat 4x5 reps (slow down, fast up)