MAURI LAAKSONEN & PEKKA HEISKANEN

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the warm-ups are the same as in the gym program!

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SNATCH SHOULDER PRESS + OHS + TALL SNATCH HIGH PULL *high pull flat footed - elbows ups
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

video: TALL SNATCH HIGH PULL

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HIP MUSCLE SNATCH + TALL SNATCH + OHS
3-4x [3+3]@light barbell / stick, rest btw sets 2min

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SNATCH DEADLIFT + POWER SNATCH from ABOVE KNEE
2x [1+3]@barbell, 2x [1+3]@light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 100% = 1RM BS

or

FRONT SQUAT
3@50%, 3@60%, 2x3@70%, rest btw sets 3min
BW 80% = 1RM FS

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RDL *sn-grip, use straps
3-4x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

For time

• 100 chest-to-bar pull-ups
• 100 push-ups
• 100 GHD sit-ups
• 100 single-leg squats, alternating

1-10 kb sumo deadlift high pulls
10-1 wallballs

TC 10

4-4-3-3-3@70-85%, bs-%

Go every 3:00

5 strict ring dips / 10 bench dips + 8 dumbell push-ups

Go every 3:00

With pair, YGIG
40min AMRAP:
50/40/30cal row/ski/bike
50 DDB walking lunges
50/40/30cal row/ski/bike
50 push ups
50/40/30cal row/ski/bike
50m sled push
50/40/30cal row/ski/bike
50 russian twist w/db
50/40/30cal row/ski/bike
50 DDB thruster
50/40/30cal row/ski/bike
50m burpee broadjump

change machine every time. pick the amount of cals so that machines can be done in 3mins or less

LÄMMITTELY
n. 1min/liike
1. Kyykky vk polven yläpuolella + loitonnus
2. Vaaka seinällä
3. Uimari seisten
4. 90/90 jalan vienti eteen + takana pakaran venytys
5. Selän ojennus
6. Dead bug vk jaloissa

VOIMAPROGRESSIOT
Testataan liikkeistä tämän hetkinen 3rm
1. Takakyykky (tietty syvyys)
2. Sumomave
3. Lattiapenkkipunnerrus
4. Pystypunnerrus tangolla

merkkaa tulokset erikseen

Warm-up (optional):
Row/Bike/Ski/Jog 5 minutes. Get warm.

Hip / Thoracic
2 rounds:
a) World's Greatest Stretch 5+5 (5/side)
b) Cossack Squat 5+5 (5/side)
c) Wind Mill 5+5 (5/side)

Lower Body
2 rounds:
a) Bootstrap Squat 10
b) Squat Thoracic Rotation 5+5 (5/side)
c) Prayer's Squat Pose 30-60 seconds

Lower Back
2 rounds:
a) Segmental Cat-Cow 10
b) Bird-Dog with 3 sec pause 5+5 (5/side)
c) Child's Pose 30 sec

Thoracic
2 rounds:
a) Child's Pose with Thoracic Spine Rotation 5+5
b) Upward Dog to Downward Dog 10
c) Reverse scorpion with shoulder circle 5+5

Shoulders
2 rounds, lying with belly on the floor:
a) Prone Snow Angel 10
b) Alternating Prone Swimmer 10
c) Prone Shoulder Press 10

Hip / Thoracic / Shoulder
2 rounds against the wall:
a) Wall Wind Mill + Open Book 5+5
b) Couch Stretch 30 sec + 30 sec
c) Figure 4 Piriformis Stretch on wall 30 sec + 30 sec
d) Wall Slide 10

Videos:
World's Greatest Stretch:

Bootstrap Squat:

Squat Thoracic Rotation:

Prayer's Squat Pose:

Segmental Cat-Cow:

Bird Dog with Pause:

Child's Pose:

Child's Pose with Thoracic Spine Rotation :

Reverse Scorpion with Shoulder Circle:

Alternating Prone Swimmer:

Wall Windmill + Open Book:

Couch Stretch:

Figure 4 Piriformis Stretch:

Wall Slide:

Lämmittely:

Keppileikki

Mobility

Taito/Voima:
HS-jutut

WOD
Emom 8
1) 1-3 Seinäkävelyä
2) 3-6 Boxihyppyä

Lämmittely:

Pizzalähetti

Mobility

Taito/Voima:
Maastaveto

WOD
Emom 12
1) 10-12 KK-mave
2) 10-12 Istumaannousu
3) 45s Burpee+viivajuoksu
4) Lepo