Squats 5 X 8

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x ALTERNATING SPIDERMAN LUNGE with THORACIC ROTATION *pito ala-asennossa & rintarangan kierrot 1x molemmat puolet, videolla tekee kierron yhdelle puolen
10x LATERAL LUNGE or COSSACK SQUAT
20x STANDING PLATE TWIST + 10x ALTERNATING PLATE HALO

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: SPIDERMAN LUNGE with THORACIC ROTATION

video: LATERLAL LUNGE

video: COSSACK SQUAT

video: STANDING PLATE TWIST

video: PLATE HALO

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TECHNIQUE
10x RDL *jerk grip + 5x THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

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video: PUSH JERK IN SNATCH

video: MUSCLE SNATCH FROM FULL SQUAT 0:37

video: PUSH JERK IN SPLIT

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SNATCH DEADLIFT TO HIP + SNATCH from ABOVE KNEE + SNATCH BALANCE + OHS
2x1x[1+2+1+1]@barbell, 1+2+1+1@60%, 2x1x[1+2+1+1]@65%, sn-%, rest btw sets 2min

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CLEAN DEADLIFT TO HIP + CLEAN from ABOVE KNEE + SPLIT JERK & PUSH JERK IN SPLIT
split both side 4=2+2, *työnnä ensin saksiin, jää saksiin ja tee push jerk - palauta, tee samalle puolen toisen kerran työntö saksiin ja heti perään push jerk. Toista toiselle puolen
2x1x[1+2+4]@barbell, 1+2+4@60%, 2x1x[1+2+4]@65%, jerk-%, rest btw sets 2min

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FRONT SQUAT + PAUSE JERK DIP SQUAT
pause in the bottom for 3 seconds, focusing on maintaining tension throughout the legs, hips and trunk. After the pause, stand again at a natural speed and reset for the next rep!
3+2@70%, 2x1x[3+2]@75%, fs-% / bw-%, rest btw sets 3min

example of rise 55-65%
*vasta-aloittaneet kuorma kehonpainosta BW 80% = FS 1RM

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES

5x RDL *jerk-grip, viimeisin kuorma työnnössä
10x WEIGHTED SIT-UPS *DB niskassa jalkaterät lukittuna
5x DB SOTS PRESS / DB FLOOR SOTS PRESS *tee punnerrus lattialla istuiltaan, mikäli kyykkyversio on haasteellinen

Rest as needed

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video: SNATCH DEADLIFT TO HIP

video: CLEAN DEADLIFT TO HIP

video: PAUSE JERK DIP SQUAT

video: RDL *jerk-grip

video: DB SOTS PRESS

video: DB FLOOR SEATED PRESS

Record weights.

AFAP (As Fast As Possible)
4 rounds for time of:
30 KB Swings 24/16kg
30 Burpees

Strength
3 Rounds of:
Barbell Back Squat x8
DB Seesaw overhead press x8/
Ab Rollout x16

then 3 rounds of:
Barbell Bent over row x8
DB Single Leg Romanian Deadlift x8/leg
Side Plank DB Reach x8/side

Don't rush through the rounds. Take your time and rest approx 1min after each round

Odd: 5-8 Push jerk
Even: 5-8 Strict Pull up

Pendlay and front squats

Tabatta sets (8sets of 20sec work:10sec rest)
*do all 8 sets at one exercise before moving on to the next.
65mm battle rope waves
Ab rollouts
Sandbag squats
Push ups

Complete For Time
100m Run
30 Single Leg Calf Raises (ea)
200m Run
20 Single Leg Calf Raises (ea)
400m Run
10 Single Leg Calf Raises (ea)

Maastaveto tempausotteella suorin jaloin

3 x 5, sopiva paino