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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Tekniikkaosion voi jättää välistä, niin halutessaan!

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 RPE10 *could do 0-1 more reps, then DROP SETS 2-3x2@-10%
*target load of max ~95%, rest btw sets 3-4min

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SNATCH + NINJA SNATCH BELOW KNEE
2x2x[1+2]@barbell, 3x1x[1+2]@up to 65% sn-%, rest btw sets 2min

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

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SNATCH PULL *full foot
4x2@110% sn-%, rest btw sets 2min

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NO SUPERSETS

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su 26.5.2024 Kansalliset kilpailut, Joensuun Puntti-Pojat, Joensuu

MUSCLE SNATCH
2x3@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2x2x[1+1]@barbell, 1+1@50%, 1+1@60%, 3x1x[1+1]@70%, rest btw sets 2min

POWER CLEAN + POWER JERK or SPLIT JERK
2x2x[1+1+1]@barbell, 1+1+1@50%, 1+1+1@60%, 3x1x[1+1+1]@70%, rest btw sets 2min

FRONT SQUAT
3x3@työnnön aloituspaino, rest 2min

SNATCH PULL *full foot
2x1@105-110% sn-%, rest btw sets 2min

4 sets
10 Weighted Box stepups
45sec Max reps Pushups
30m Farmers Walk with 10 DL halfway

Warm up (15min) Hyvä lämmittely. Pääpointit: -olkapäiden lämmittely -latsien/keskivartalon ja lantion aktivoinit

Ennen köysilukon harjoittelua: Roikunta köydessä 3 x 10s Roikunnasta polvien nosto ylös 3 x 3-5

Rope tekniikka n.15-20min - Voi käydä eri lukkoja läpi tai keskittyä vaan yhteen. - Voi käyttää bokseja apuna.

WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK

Primer:
Clean deadlift + Clean + Split jerk with 2s pause at catch.
Climb up to workset weight.

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 88%
Rest 2:00 min between sets

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SNATCH
Primer:
Snatch pull + Hang snatch + Snatch balance.
Climb up to workset weight

Hang snatch,
5 x 1 @ 93%
Lift every 2:00 min.

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STRENGTH
Hatch, week 7 day 2

Back squat,
4 @ 70%
4 @ 75%
4 @ 80%
4 @ 85%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

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(OPTIONAL) BONUS

Strict press,
4 x 4 @ RPE 8-9

1-Arm dumbbell bent over row,
4 x 15/15 @ RPE 8-9

Core:
3 Rounds of:
:45s-1:00 min sandbag bearhug hold
30m+30m 1-Arm suitcase carry (heavy)
12-15 Weighted hip extensions on GHD or back rack good mornings

1+1@83%, 1+1@85%, 1+1@83%, 1+1@85%, 1+1@88%, 1+1@85%, 1+1@90%, 1+1@50% tai jos lähtee rullaamaan niin nostot jatkuu... mikäli aikaa on... 😊

Power clean + thruster
5 x 2+2 @ moderate weight
5 x 1+1 @ moderate/ heavy weight

• find days heavy 1+1

Band-pull aparts 5x20

Penkki 3x6x60%, 1x70%, 1x80%

Sotilaspenkki käsipainoilla 4x15
Pystypunnerrus istuen käsipainoilla 4x15
Vipunostot maaten 4x15
-valitse yksi liike

Vipunostot sivuille 5x20

Ojentajat kumpparilla 3x30-50

Diffrent split jerk drills

6 x 2 Snatch Balance

WARM UP n. 15min no shoes

TEE OMAT TAI

1 rounds

10m+10m ONE HAND OH WALK *KB/DB

20+12 x HIP RAISE with PULLOVER *plate/KB/DB + GLUTE BRIDGE HOLD with glute relaxing&activation -alternating

6-15 x SCAPULAR PULL UPS *1s pito yläasennossa

30 x STANDING PLATE TWIST

20 x COSSACK SQUAT / SIDE SQUAT *alternating

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 + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+5 x PAUSE FRONT SQUAT *20sec bottom + FRONT SQUAT

5+5 x SQUAT JUMP + DROP SQUAT

3+3 x SHOULDER PRESS + PUSH PRESS

3 x [1+1+1+1+1] x MUSCLE CLEAN + OHS + SQUAT JERK + SOTS PRESS + THRUSTERS

3+3+3 x TALL POWER CLEAN + TALL CLEAN + DIP CLEAN

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

4 x 1+1 SPLIT SNATCH + PUSH JERK IN SPLIT *alternating

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SLOW PULL SNATCH + SNATCH
2x[2+1]@barbell, 4x2x[2+1]@up to 55-60% sn-%, rest btw sets 2min

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SLOW PULL CLEAN + CLEAN + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 4x2x[1+1+1]@up to 55-60% jerk-%, rest btw sets 2min

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BACK SQUAT
4@up to RPE9 *could do 1-2 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~80%, rest btw sets 3-4min

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RDL *sn grip, no shoes - varpaat suoraan eteenpäin
4x6-8@RPE7 *could do 3-4 more reps, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä -- TEE, JOS EHDIT

2 rounds: NO SHOES
MIXET: choose the most challenging exercises

1)
10-20 total reps GLOSE GRIP SEATED LOW ROW & MAX REPS REAR ROW FLY & STANDING BATWING MAX HOLD *epäkkäät&lavan lähentäjät tulessa
40-64+40-64 total reps BANDED HAMSTRING CURL *aloita heikommalla

2)
20-30 total reps DIP / BENCH DIP & MAX REPS 1-LEG SEATED DB CALF RAISE
40-50+40-50 total reps JEFFERSSON CURL *aktiiviset lonkankoukistajat - tunne liike syvällä vatsoissa

3)
20-30 total reps KB FLIES & MAX REPS STANDING 1-LEG HIP FLEXION with DB *aloita heikomalla, tee sama toistomäärä paremmalle puolen
30-40 total reps KNEELING SQUAT *barbell+weight

Rest as needed