A)
4x 5min YGIG/1min tauko
1) Kone
2) 6 säkkiä olalle 6 kyykkyä säkin kanssa 20 vuorikiipelijää
RPE 7-8

B)
2x 6min ON 3min OFF
1.15cal 12 burpeeta
2.500m juoksu loppuaika: max seinäpallo
RPE 8-9

C)
Jähy
3min kone/hölkkä tai kävely
6+6 Tuulimylly
6+6 Lonkankoukistajat

MODERATE-HEAVY WEEK 3/8

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WARM UP 10-15min

Do your own 5 min warm-up

--

~10min 2 rounds : no shoes

10× PLATE PULLOVER CRUNCH LEGS RAISED

5×/side BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen

20-30s PLATE PAUSE OHS in the bottom */or/
WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

10× PLATE DEATH PLAQUE WHEEL SQUAT narrow stance *goblet squat to good morning

5×/side GROUNDED HIP MOBILITY FLOW

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video: Plate Pullover Crunch Legs Raised

video: Back/Reverse lunge PLATE Rotational Lift

video: Death Plaque Wheel Squat narrow stance - 1 klippi - goblet kyykky ja perään hyvää huomen
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Grounded Hip Mobility Flow: video 1
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

---

---

TALL MUSCLE SNATCH + OHS + TALL POWER SNATCH + TALL SNATCH *tall=päkiältä
2-3× 2+1+2+2@barbell-light weight, rest 2min

SNATCH + SNATCH BALANCE
2× 2+2@barbell, 3× 1+1@75-80%, sn-%, rest 2min

---

NARROW stance BACK SQUAT
2-3×10@barbell - light weight, rest 2min

BACK SQUAT
1@up to RPE8 - 2-3 reps left, rest 2-3min *goal in theory ~89-92%

BACK SQUAT + WALL SIT HOLD 30-60sec - superset
then do drop set 4×4@-10% that weight, rest 3-4min

aloita selkä seinää vasten kyykkypito heti drop settien perään - hae haastavin kulma. Tee yhdellä jalalla kerrallaan, mikäli 60s menee helposti, ota tarvittaessa lisäpaino käteen tukijalan puolelle. Toista toiselle puolen - aloita heikommalla

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video: tall snatch *päkiältä

video: narrow stance back squat

video: wall sit hold

video: single leg wall sit hold

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
10m/side One Arm OH DB/KB WALKING LUNGE

40sec WEIGHTED CHINESE/REVERSE PLANK *kuorma lantion päälle

/planks on alternate weeks/

40sec WEIGHTED PLANK *kuorma alaselän päälle

8-12× LU RAISES

/lu raises / forward bend shoulder shrugs on alternate weeks/

8-12× DB's FORWARD BEND SHOULDER SHRUGS *pidä kyynärpäät suorana, etunojakumara core vahvana - purista lavat yhteen *hold the dumbbells at the end of each set for as long as you can.

--

video: One Arm OH DB/KB Walking Lunge

video: Chinese Plank

video: Lu Raises

video: forward bend shoulder shrugs

Köysikiipeily/köysileuka
2x1
1x2

4 kierrosta
8 Etunojapunnerrus v2 (tarvittaessa deficit)
8 Pendlayrow v2
8+8 Vipunosto sivuille ja taakse v2

3x2 Back Squat at 80%
2x2 85%
1x2 90%

*slow down for 5sec, explosively up - each reps

3×3@65%, rest 2min

Kiertäjät kyljellään 3x20 / käsi

Pystypunnerrus vastaotteella 3x20

Vinopenkki käsipainoilla 4x8-15

Band-pull-aparts x20
Vipunostot taakse x20
-superina
-3 kierrosta

MODERATE WEEK 2/8

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WARM UP 10-15min

Do your own 5 min warm-up

--

~10min 2 rounds : no shoes

10× PLATE BARBARIC SHIELD PULLOVER forward press to standing pullover

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

10× Plate BENT OVER SNOW ANGEL with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

10+5×/side SQUAT TO FORWARD FOLD + DEEP SQUAT ROTATIONAL REACH

--

video: Barbaric Shield Pullover - 2 klippi - seisaaltaan punnerrus eteen ja perään pullover
https://www.instagram.com/reel/DRR8e8wjZlv/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Bent Over Snow Angel

video: Squat to Forward Fold - video 9 + Deep Squat Rotational Reach video 10
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=9
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=10

---

---

SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 4× 1+1+1@65-70% /or/ 3× 1+1+1@60-65%, sn-%, rest 2min

---

CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeus

BLOCK CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 4× 1+1+1@65-70% /or/ 3× 1+1+1@60-65%, jerk-%, rest 2min

---

ZOMBIE SQUAT with HOLD *hold sticky point 3-5sec each reps - syvyys jossa ala- taikka yläselän pito häviää
2-3× 3-5 reps@barbell - light weight, rest 2 min

TEMPO FRONT SQUAT *slow down for 5sec, explosively up - each reps
3×3@65%, rest 2min

---

*HOX! Valitse a) dl tai b) jerk support harjoite TAIKKA vaihda a/b harjoitteita vuoroviikoin!

a)
SNATCH DEADLIFT + SNATCH PULL from MID-THIGH *use straps
3× 1+2@65-70%, sn dl-%, rest 2-3min
*lähtöasento, ote, katse, terävyys jne. ovat samat mitä tempauksessa
*Voit laskea kahdella tapaa teoreettisen 1rm sn dl:iin, mikäli tulosta ei ole. a) sn 1rm × 1,4 tai b) bs 1rm × 0,9

---

b)
JERK SUPPORT 5-10sec
3×3@85-95%, jerk-%, rest 2-3min

---

video: block snatch panda pull

video: clean panda pull

video: snatch deadlift

The snatch deadlift is the most basic strength builder for the pull of the snatch. Note that it is not simply a standard deadlift with a wider grip—the positions, posture and balance match that of a snatch, rather than allowing higher hips, balance toward the heels, and a potentially rounded back.

Set the snatch starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, snatch-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward.

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips as you finish extending the legs into a standing position.

While the deadlift is fundamentally not a speed or power exercise, we generally want to move the bar up relatively quickly without compromising balance, position or posture.

At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned very slightly back—any backward lean should be from the hip, not hyperextension of the lower back.

Return the bar to the floor under minimal control, maintaining your grip and basic position and posture. Generally the focus is the concentric motion, so the eccentric portion is not emphasized.

video: snatch pull from mid-thigh videon loppupuolella

video: jerk support

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---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
15-20×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

15-20× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

15-20×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation

MODERATE-HEAVY WEEK 3/8

---

WARM UP 10-15min

Do your own 5 min warm-up

--

~10min 2 rounds : no shoes

10+10+10× Thera BAND SHOULDER EXTERNAL ROTATION + BAND PULL APART + DIAGONAL BAND PULL APART *2sec hold each reps

5×/side DEADMAN TO BARBARIAN with Goblet CURTSY SQUAT *plate/kb/db - tee ensin deadman to barbarian ja kun kuorma siirtyy takaisin "goblet" pitoon tee sivuaskelkyykky yhdelle puolen, tee taas deadman to barb.. ja tee toiselle puolen sivuaskelkyykky jne..

10-15× BARBELL BACK RACK ELBOW ROTATIONS tee eka kierroksella
*/and/
10-15× BARBELL FRONT RACK ELBOW ROTATIONS *tee toisella kierroksella - mikäli seisten eturäkistä helppo, tee kyynärpään kierrot kyykyssä :)

5×/side PLATE RDL to ALTERNATING OH FORWARD LUNGE rdl jälkeen heti vuoronperään oh askelkyykky eteen

5×/side WORLD'S GREATEST STRETCH TO EXTENDED PYRAMID

--

video: Band Shoulder External Rotation 1:14
video: Band Pull Apart 2:06
video: Diagonal Banb Pull Apart 2:37

video: Deadman To Barbarian

video: Goblet Curtsy Squat

video: Back Rack Elbow Rotations

video: Front Rack Elbow Rotations
https://www.instagram.com/reel/DL-N9ajM7L5/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: World’s Greatest Stretch to Extended pyramid (lunge to hamstring) - video 1
https://www.instagram.com/tomwilsonleonard/p/DXsIlUajsOC/?img_index=1

---

---

TALL MUSCLE CLEAN + FRONT SQUAT + TALL POWER CLEAN + TALL CLEAN + SPLIT JERK *tall=päkiältä, split both side 1+1
2-3× 2+1+2+2+2@barbell-light weight, rest 2min

CLEAN + SPLIT JERK *split both side 1+1
2×2× 1+1@barbell, 3× 1+1@75-80%, jerk-%, rest 2min

---

PAUSE SNATCH PULL *use straps, 2sec pause at the knee
3×2@70-75%, sn dl-%, rest 2-3min
*Voit laskea kahdella tapaa teoreettisen 1rm sn dl:iin, mikäli tulosta ei ole. a) sn 1rm × 1,4 tai b) bs 1rm × 0,9

---

SHOULDER PRESS + NARROW grip BENCH PRESS - superset
3+3@70% + RPE7 - 3-4 reps left
3+3@80% + RPE8 - 2-3 reps left
3+ reps + 3@90% + RPE9 - 1-2 reps left, sp-%, rest btw sets 3min

*tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".

---

video: narrow grip bench press

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds
8-12+8-12× Barbell Wide (snatch) Grip BENT OVER ROW + UPRIGHT ROW snatch grip *bent over: tempausote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa rintaa/ylärintaa - 2s pito rinnalla.

/BOR sn-/cl-grip on alternate weeks/

8-12+8-12× Barbell clean Grip BENT OVER ROW + UPRIGHT ROW clean or narrow grip *bent over: työntöote, pehmeät polvet ja selkä lattian myötäisesti (keskivartalon tuki), ajatuksena vie kyynärpäät kohti kattoa, jolloin tanko koskettaa alavatsaa - 2s pito rinnalla.

8-12× NARROW SUMO DEFICIT RDL *varpaat suoraan eteenpäin - tuntemus alaselkään

/rdl / back extension on alternate weeks/

8-12× WEIGHTED BACK EXTENSION + 10 sec hold last rep *low back, kuorma yläselän päälle

8-12× BEHIND the NECK PULL DOWN *wide grip

--

video: Barbell Wide (snatch) Grip Bent Over Row - liike videon lopussa

video: Barbell snatch grip Upright Row

video: Narrow Sumo Deficit RDL *laita jalat pikkasen kapeammalle kuin videolla

video: BTN PullDown

Köysikiipeily
1x2
2x2

4 kierrosta
8 Etunojapunnerrus v2 (tarvittaessa deficit)
8 Pendlayrow v2
8+8 Vipunosto sivuille ja taakse v2

*slow down for 5sec, explosively up - each reps

2-3×3@65-70%, rest 2min