5 sets:
2min Row
50 DU

2min Rest

5 sets:
2min Ski
15m DB Walking Lunges 2x20/15kg

2min Rest

5 sets:
2min AB
10 GHD Sit-ups

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

MAURI LAAKSONEN & PEKKA HEISKANEN

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

SNATCH SHOULDER PRESS + PUSH PRESS + OHS
3-4x [3+3+3]@light barbell / stick, rest btw sets 2min

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

TALL SNATCH + OHS
3-4x [3+3]@barbell, rest btw sets 2min

POWER SNATCH from POWER POSITION
3-4x 2-3@barbell-light weight, rest btw sets 2min

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BLOCK BACK SQUAT 90°
3@50%, 3@60%, 3@65%, 2-3x3@70%, rest btw sets 3min
BW 100% = 1RM BS

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RDL *sn-grip, use straps
5x5@moderate weight, rest btw sets 2min

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SUPERSET: quality

3 rounds: NO SHOES

30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

WARM UP 10min 2 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH + SNATCH HIGH PULL from BELOW KNEE *flat footed + SNATCH from BELOW KNEE
2×2× 5+2+2+2+2+2@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
3@up to 65%, sn-%, rest btw sets 2min, example up to 50/60/65%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL from BELOW KNEE *flat footed + CLEAN from BELOW KNEE
2×2× 5+3+3+3+3@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 70%, jerk-%, rest btw sets 2min, example up to 55/65/70%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK
2×2× 2+2+2+2@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 70%, jerk-%, rest btw sets 2min, example up to 55/65/70%

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video: PAUSE SPLIT JERK
Dip by bending at the knees only with the trunk vertical and maintaining your balance to a depth of approximately 10% of your height. Brake as quickly as possible in the bottom and pause while maintaining tension throughout the legs and trunk.

After 2-3 seconds to eliminate a stretch-shortening reflex, drive directly back up aggressively with the legs to accelerate the barbell upward maximally. Work hard and stay tight to avoid sneaking in an extra dip before driving.

WARM UP + TECHNIQUE 10-15min

2 rounds:
10 RDL *jerk grip
10 FRONT SQUAT
5 STEPPING JERK BALANCE *both side
5 + 5 OHS + SNATCH DROP
5 TALL SNATCH

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SNATCH
2x3@barbell, 3x3@up to 75%, rest btw sets 2min
*beginners bw 50% = 1RM snatch

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CLEAN + JERK
2x2[1+1]@barbell, 3x[1+1]@up to 70%, 2x2[1+1]@75%, jerk-%, rest btw sets 2min *beginners bw 70% = 1RM clean+jerk

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FRONT SQUAT + BACK SQUAT + 5 BOX JUMPS *boxihypyn vastaanotto mahdollisemman suoralle jalalle
2+2@up to 75%, rest btw sets 2min *bw 80% = 1RM front squat

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[4+2]@today snatch weight or 10kg more, rest btw sets 2min

Ylätalja ja kulmasoutu vinopenkillä yhden käden käsipainolla vuorotellen.

Ylätalja 8 x 3
35,40,45

Kulmasoutu 10 x 3
8,15,15

For time
- 800-meter run
- Max-reps GHD hip extensions in the remaining time

A, Banded Sumo Deadlift
- Build up to a heavy triple
- Sets: 8,6,4,3,3,3

4 sets: 12-10-8-6 / side
-Dual DB Split Squat
-Dual DB Split Stance RDL
Less reps, heavier weights

C, Extra: (Tabata)
-Single Leg Wall Sit Hold / L + R
-Single Leg RDL Hold // L + R

LÄMMITTELY
2 kierrosta, 45s./liike
1. Varpailla polvien vienti lattiaan
2. Istuen hyvää huomenta
3. Cat-cow vk kanssa (focus: alaselkä)
4. Jefferson curl
5. Toispolviseisonnassa tuulimylly oik. & vas.
6. Istuen käsien nosto sivukautta ylös

Tasapaino/nilkan hallinta
2 kierrosta - 30s./puoli
1. Askellusasennossa etujalan pohjenousu
2. Yhden jalan seisonta - pallon kierto
3. Pudotus yhdelle jalalle

VOIMA
Supersarjana, 3 kierrosta
8x takakyykky
8x rengassoutu
8x/puoli lankussa käden ojennus / sahaus

5:00 Row @ increasing pace EMOM
+
2 Rounds
10 Goblet squats
5 Scapular pull-ups
3 Pull to standing from the floor
30 Speed rope steps
+
Build up to workout weight on thrusters
* Practise a few reps on rope climb and few sets on DUs between thruster sets
+
2 Rounds
4 Thrusters @ 43/30kg
20 Double-unders
1 Rope climb

– Rest 0:30 between rounds –