Warm up(10)
3rds
20 heel grab
20 high knees
20 arm circles

WRK(20)
Complete the following for 20:00 minutes
12 kettlebell/dumbbell swings(choose load)
12 breakdancers
12 tricep overhead extensions
6 squat jumps w/three second descent

Finisher
50 bicycles
1:00 pigeon per side

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

5 max reps /3min

5 kiekkaa
10 t2b
10 hspu
10 c2b

MODERATE-LIGHT WEEK 16/18

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@30%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, pp-%, rest 2-3min

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, rest 2-3min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2+2@barbell, rest 1min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, rest 2-3min

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BOX JUMP
3×5, rest 2-3min

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Grand Masters SM kisaajat:

*kisaajat tekee myös päivän saliohjelman, mutta ennen boksi hyppyjä tee back squat

BACK SQUAT
1@up to 80%, rest 2min

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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

20× BARBELL SIDE BEND

4-6+4-6× DUAL DB SEATED PRESS STICK POINT + DUAL DB SEATED PRESS *hands external rotation, without back support *aloita punnerrukset "kuolleesta" kulmasta ja tee määrätyt toistot ja jatka loppu koko liikeradalla

8-12× BACK EXTENSION with WEIGHT *kuorma niskassa

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video: BARBELL SIDE BEND

video: SEATED DB PRESS

video: BACK EXTENSION with WEIGHT

0:37

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KEHONHUOLTOA!

Kipping technique practice (kipping pull-ups, chest-to-bars, toes-to-bars, bar muscle ups)

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20min of:
1+1 TGU
5+5 weighted cossack squats
0:45 wall-sit hold
8+8 banded lat pull downs
5-8 toes to bars
1-5 pull-ups, ctb, bmu

MODERATE-MAXIMAL WEEK 17/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10m/side ONE ARM OH WALKING LUNGE

10× Plate BENT OVER SNOW ANGEL with light weight

5×/side LOW LIZARD ROTATION FLOW

5×/side DOLPHIN PUSH UP

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: One Arm OH Walking Lunge

video: Bent Over Snow Angel

video: Low Lizard Rotation Flow: video 8
https://www.instagram.com/p/DVWTy3ajDG5/?img_index=8

video: Dolphin Push Up

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@40%, sn-% / ohs-%, rest 2min

OHS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sn-% / ohs-%, rest 2-3min

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SNATCH
2×3@barbell, 1@up to 85-90% (or 5 kilos below the starting weight), rest 2min

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CLEAN + SPLIT JERK
1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

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FRONT SQUAT
1@up to 80%, rest 2min

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CLEAN PULL
3×2@85%, jerk-%, rest 2min

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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

5-8× LU RAISES *plate

3-5×/side COSSACK SQUAT *weight or without

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video: LU RAISES

video: COSSACK SQUAT

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KEHONHUOLTOA!

hip & spine mobility

pallof press w. arm raises 3x10/10

90/90s hip raises 4x6/6

push up to pigeon & back 3x5/5

KB windmill 3x3/3

hanging windshield vipers 3x5/5

hip airplane 3x8/8

LÄMMITTELY
- Kissa/lehmä
- Nelinkontin rintarangan kierto käden avauksella
- AKK + lankussa olkapääkosketus
- Lantionnosto rullauksella
- Simpukka kylkimakuulla
- Selinmakuulla käsien vienti pään viereen vk käsissä
- Päinmakuulla keppi selän takana - lapojen lähennys + käsien nosto
- Kylkimakuulla käden avaus ja pyöräytys takaisin lp kanssa

VOIMA
3 x 6-8/jalka yhden jalan kyykky stepperiltä/boksilta
3 x 8-10 penkkipunnerrus kp lantio ylhäällä

KIERTOHARJOITUS
2 kierrosta - 45s. / 25s.
1. Soutu / pyörä
2. Pystypunnerrus
3. Slam ball olan yli
4. Mave kk
5. Vuorikiipeiljä

Partner workout

In 6 mins do:
8 Wall Walks (YG,IG)
then in the remaining time, AMRAP of:
12 Synchronized DB Goblet Squats, 22.5/15 kg
12 Synchronized Alternating Dumbbell Snatches, 22.5/15 kg

Rest 2 mins

In 6 mins do:
8 Wall Walks (YG,IG)
then in the remaining time, AMRAP of:
50 Double Unders/ 80 Single under- P1
10/7 Row Calories - P2
Both partners works at the same time and switch when both are done!

Rest 2 mins

In 6 mins do:
8 Wall Walks (YG,IG)
then in the remaining time, AMRAP of:
16 Synchronized Single Arm Dumbbell Thrusters, 22.5/15 kg
16 Synchronized Sit-ups

Rest 2 mins

In 6 mins do:
8 Wall Walks (YG,IG)
then in the remaining time, AMRAP of:
50 Double Unders/ 80 Single under - P1
10/7 Row Calories - P2
Both partners works at the same time and switch when both are done!