WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

20 x STEP WALKING LUNGES with TWIST *plate - pidä levypaino hartioiden korkeudella ja kierrä ensin etujalan puolelle ja sitten toisen, askella & toista

5-8 x DB Z PRESS + 5-8 x LU RAISES

8 x INTERVED ROW *suorinvartaloin tai polvet koukussa

8 x /side SINGLE LEG RDL with ROTATION +
16 x /side CROSS CHOP +
8 x SUMO DEADLIFT *plate/db

15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

5+5 x GOOD MORNING HIP HINGE & BACK LUNGE

3+3+3+3 x
SHOULDER PRESS + PUSH PRESS + POWER JERK + SQUAT JERK

3 x STEPPING JERK BALANCE *both side, rytmi taka-etu

3 x [1+1+1+2+2] x
SLOW PULL POWER SNATCH + SLOW PULL SNATCH + SNATCH + SNATCH BALANCE + OHS

3 x [1+1+1+4] x
SLOW PULL POWER CLEAN + SLOW PULL CLEAN + CLEAN + SPLIT JERK *both side 2+2

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A) BENCH PRESS
2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, rest btw sets 3-4min

B) SPLIT JERK *split both side *rack/blocks
1+1@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[1+1]@-10%
*target load of max ~90%, rest btw sets 3-4min

C) SNATCH BALANCE + OHS *rack
1+1@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x[1+1]@-10%
*target load of max ~90%, rest btw sets 3-4min

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SNATCH
2x3@barbell, 3x3@up to 65-70% sn-%, rest btw sets 2min

CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 2x1x[1+1]@up to 60-65%, 2x2x[1+1]@65-70% jerk-%, rest btw sets 2min

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, bs-%, rest btw sets 3-4min

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NO SUPERSETS

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su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

SNATCH *nousu aloituspainoon
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

CLEAN + JERK *nousu aloituspainoon
2x2x[1+1]@barbell, 1x2x[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%), rest 2min

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

EMOM 12

Odd : 3 Box Jumps 30"/24"
Even : Max Double Unders in 30 sec.

Mobility for Upperbody

2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~90%, rest btw sets 3-4min

For time:

3rounds:
400m run
10 thruster @40/30kg
10 bmu / scaled c2b or pull up

Target under 12min, time cap 15min / ensimmäinen kierros hallittu, toinen vauhdikkaampi ja viimeinen ALL OUT

Deadlift

8-6-4

2-3reps in tank

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10-15 x /side BANDED SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION *both side +
10m&10m BOTTOMS UP KB CARRY

20 x HIP RAISE with PULLOVER *plate/KB/DB +
20 x GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

50 x STANDING PLATE TWIST

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

16 x SHOULDER TAP IN WALL HANDSTAND HOLD / IN PIKE / IN DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *jerk grip + FRONT SQUAT

3+3+3 x
FLOATING HALTING CLEAN DEADLIFT *holding hip position for 2-3 seconds +
CLEAN HIGH PULL from BELOW KNEE *full foot +
CLEAN HIGH PULL from MID-THIGHS *full foot

3+3+3+6 x
MUSCLE CLEAN + SHOULDER PRESS + PUSH PRESS + TALL SPLIT JERK *3+3

3x[1+1+1+1+1+1] x
TALL POWER SNATCH + TALL SNATCH + POWER SNATCH BELOW KNEE + SNATCH BELOW KNEE + POWER SNATCH + SNATCH

3x[1+1+1+1+1+1] x
TALL POWER CLEAN + TALL CLEAN + POWER CLEAN BELOW KNEE + CLEAN BELOW KNEE + POWER CLEAN + CLEAN

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BACK SQUAT
2@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x2@-10%
*target load of max ~90%, rest btw sets 3-4min

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SNATCH + NINJA SNATCH BELOW KNEE
2x2x[1+2]@barbell, 1x2x[1+2]@58-63%, 1+2@63-68%, 1x2x[1+2]@58-63% sn-%, rest btw sets 2min

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CLEAN + NINJA CLEAN BELOW KNEE + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 1x2x[1+1+1]@58-63%, 1+1+1@63-68%, 1x2x[1+1+1]@58-63% jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
4x2@105% jerk-%, rest btw sets 2min

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NO SUPERSETS

4x3 high box jump / or seated box jump

For time:
9-15-21
Thrusters @ 43/30kg
Lateral burpee over the bar

Timecap: 8 mins

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

15-20 x BAND FACEPULL & EXTERNAL ROTATION +
10-15 x SHOULDER INTERNAL ROTATION ELBOW ON KNEE *light weight

6 x SPIDERMAN LUNGE HOLD & THORACIC ROTATION *alternating - pito ala-asennossa & rintarangan kierrot 1x molemmat puolet

10 x BODY SAW + 10 x /side SIDE elbow PLANK with HIP RAISE & 10sec HOLD

5 x GOBLET SQUAT + 5 x TURTLE SQUAT *plate

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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TECHNIQUE STICK/LIGHT BARBELL/BARBELL 1 rounds

10+5 x RDL *sn grip + BACK SQUAT

3+3+3 x
FLOATING HALTING SNATCH DEADLIFT *holding hip position for 2-3 seconds +
SNATCH HIGH PULL from BELOW KNEE *full foot +
SNATCH HIGH PULL from MID-THIGHS *full foot

3+3+3 x PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + MUSCLE SNATCH

3 x [1+1+1+1+1] x
NINJA SNATCH + OHS + SNATCH DROP + PRESS IN SNATCH + MUSCLE SNATCH IN SQUAT

3 x [1+1+1+2+2] x
NINJA CLEAN + SQUAT JERK + TALL CLEAN + PRESS IN SPLIT JERK *1+1 + REBOUND SPLIT JERK *1+1

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SHOULDER PRESS
2@up to RPE9 *could do 1-2 more reps,
then DROP SETS 3-4x4@-10% *target load of max ~90%, sp-%, rest btw sets 3min

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SNATCH + OHS
2x2x[1+1]@barbell, 2x2x[1+1]@55%, rest btw sets 2min

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CLEAN + POWER JERK
2x2x[1+1]@barbell, 2x2x[1+1]@55%, rest btw sets 2min

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DEAD FRONT SQUAT *lähde siitä kulmasta, mikä heikoin esim. 90° - 80°
4x1@85%, rest btw sets 120sec *work 10s + rest 120s

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NO SUPERSETS