Warm Up
2 rounds
2 min row or air bike (add speed during 2 min)
10/10 suitcase deadlifts
10/10 half kneeling press
10 box jump, step down
:20-30 Knee tuck hold on pull up bar

Strenght
3x4 pause back squat @40-60%, as explosive as you can! (2s pause at bottom)
rest 2-3 min bwn sets

Emom 10
1 squat snatch @80%
rest few minutes and start c&j
Emom 10
1 clean&jerk @80%

Finisher = Perform 40-60 alt leg v-ups

Deadlift 5 x 10

---

Post 5 heaviest successful sets

E45s for 4 rounds:
a) 5-10 cal bike erg / air bike
b) 5-10 mb squat clean (9/6)
c) rest

Tavoite & rasittavuus: työskentele 20-30s / asema, RPE 8.

DELOAD-LIGHT WEEK 1/10

---

WARM UP n. 15-20min

2 rounds: no shoes

12 ALTERNATING HAND PLANK TO DOWNWARD DOG with TOE TOUCH
5+5 1-ARM DB OH SIDE BOX STEP UP with LEG FLEXION *seiso sivuttain boxin vieressä, ulommalla jalalla astu boxille - boxin puoleinen jalka koukistuu eteen ylös terävästi, pidä koko liikkeen ajan boxin puoleinen käsi ylhäällä. Palauta koukistuksen jälkeen jalka takaisin lattialle ja sitten ulompi jalka. Aloita alusta.

12 DIAGONAL BAND PULL APARTS
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

--

video: ALTERNATING HAND PLAN TO DOWNWARD DOG with TOE TOUCH

video: DIAGONAL BAND PULL APARTS

---

KEPPI-/ PAINOTANKOJUMPPA *kengillä tai ilman

10 KEPPI PÄÄN YLI EDESTÄ TAAKSE
10 PRESS behind the head *korvan korkeus
10 BACK SQUAT
10 SHOULDER PRESS
10 FRONT SQUAT
10 PUSH PRESS
10 OHS
10 SNATCH
10 CLEAN
5+5 SPLIT JERK

---

MUSCLE SNATCH + TALL SNATCH
3+3@barbell, 3+3@up to 40-45% sn-%, rest btw sets 1min

SNATCH
3@barbell, 3@50%, 2-3x3@55%, rest btw sets 2min

---

MUSCLE CLEAN + TALL CLEAN + JERK *split jerk both side
3+3+3@barbell, 3+3+3@up to 40-45% jerk-%, rest btw sets 2min

CLEAN + JERK
1+1@barbell, 1+1@50%, 60%, 2-3x2[1+1]@64%, rest btw sets 2min

---

BACK SQUAT JUMP
3x5@~20% bw-%, rest btw sets 2min

TAI

STANDING LONG JUMP
3x1@kirjaa lukemat ylös, rest 2min
*paikaltaan tasajalka hyppy ponnistaen, mitataan taaemman jalan mukaan
*alkuun 2 harjoitushyppyä

video: STANDING LONG JUMP *videon lopulla score taulukko :)

---

PAUSE BACK SQUAT - NO SHOES! *5sec stop and hold in the bottom
3@50%, 2x3@60%, rest between sets 2min

BACK SQUAT
3@up to 76%, rest between sets 2min

---

RDL *sn grip
3x3@60-70% sn-% pal 2min

---

---

PIEKSÄMÄKI JV KISAAJAT:

SNATCH *nouse 5kg alle aloituspainon - prosentit suuntaa antavia
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85-90%, rest btw sets 2min

---

CLEAN + JERK *nouse 10kg alle aloituspainon - prosentit suuntaa antavia
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75-80%, rest btw sets 2min

---

BOX JUMP
3x5, rest btw sets 2min

---

BACK SQUAT
4x4@up to 75-80%, rest btw sets 2min

---

CLEAN PULL *full foot
4x3@110% jerk-%, rest btw sets 2min

---

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

3 rounds:

10-15 ROMAN CHAIR SIT UP
15-30sec SIDE PLANK *both side
10-20 UPPER BACK EXTENSION

Rest as needed

video: ROMAN CHAIR SIT UP

video: UPPER BACK EXTENSION

5x5
front squat
*3 high box jump after each set of squat)

2-3reps in tank, not too heavy

Maastaveto max1

7 sets of Bench Press
Set 1: 5 @60%
Set 2: 4 @65%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 6 @65%
Set 7: 6 @70%
- Rest 2min btw sets

Back squat:
10-10-7-7-4-4-1-1

Scaled WOD
Back squat:
10-10-7-7-4-4

9-15-21-27 reps for time:
V-ups
DB/KB thrusters (10/12.5 kg)
– Perform 10 shuttle runs at the start of each round.
(1 run = 7,5m down, 7,5m back)

Scaled WOD
9-12-15-18 reps for time:
Anchored sit-ups
DB thrusters
– Perform 6 shuttle runs at the start of each round.
(1 run = 7,5m down, 7,5m back)

Kyykky max1