WARM UP n. 15-20min

no shoes

10 x 90/90 HIP SWITCH +
6 x 90/90 HIP SWITCH & HIP UP +
6 x 90/90 HIP SWITCH & GET UP DEEP HALF KNEELING +
4 x 90/90 HIP SWITCH & PIGEON +
4 x 90/90 HIP SWITCH & REACH

2 x
6x SQUAT REACH + DOWNWARD DOG with 10x CALF PUMPING + 6x REVOLVED WIDE LEGGED STANDING FORWARD FOLD + WARRIOR I + WARRIOR II + REVERSE WARRIOR + TRIANGLE + REVOLVING TRIANGLE +
2x DOWNWARD DOG & PLANK & COBRA POSE

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5+5 x RDL *cl/jerk grip + FRONT SQUAT + GOOD MORNING PRESS ON TOES *selänkulma sen mukaan missä tanko olisi polvella rive otteella

3+3 x SHOULDER PRESS + PUSH PRESS

3+3 x SQUAT JERK + OHS *jerk/bench/sn grip

3+3 x STANDING (ankle+knee+hip+shoulders same line) FULL EXTENSION HOLD *5 sec + SAME with BARBELL *lavat&leveän selkälihaksen aktivaatio, rintakehä ja katse, paineet, tanko kropassa kiinni

3+3 x CLEAN PULL ABOVE KNEE *full extension & hold + CLEAN HIGH PULL ABOVE KNEE *full extension & hold *high pull navan korkeus - tanko liikkuu koko ajan, tuo tasapaino päkiälle asti

1+1+1 POWER CLEAN from POWER POSITION + POWER CLEAN from POWER POSITION *90° + CLEAN from POWER POSITION

1+1+1 POWER CLEAN ABOVE KNEE + POWER CLEAN ABOVE KNEE *90° + CLEAN ABOVE KNEE

1+1+1 POWER CLEAN BELOW KNEE + POWER CLEAN BELOW KNEE
*90° + CLEAN BELOW KNEE

1+1+1 POWER CLEAN + POWER CLEAN *90° + CLEAN

4 x SPLIT SNATCH *alternating

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PROGRAM 1

SNATCH PULL from Below Knee *full foot + SNATCH Below Knee + OHS
2x[1+2+2]@barbell, 3-4x[1+2+1]@up to 57-61% sn-%, rest btw sets 2min

CLEAN PULL from Below Knee *full foot + CLEAN Below Knee + JERK
1+2+2@barbell, 4x[1+2+1]@up to 57-61% jerk-% , rest btw sets 2min

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PROGRAM 2

CLEAN + CLEAN ABOVE KNEE
2x2x[1+2]@barbell, 3-4x[1+1-2]@82-87%, jerk-%, rest btw sets 2min

CLEAN
2x1@80%, rest btw sets 2min

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PROGRAM 1 & 2

PUSH PRESS + SPLIT SQUAT
*split squat both side - place a bar behind the neck or in the clean rack position, and position your feet in your jerk split stance. Huom! Pidä kuorma eturäkissä, mikäli etukyykyissä tahtoo pito hävitä yläkropasta eli kipata alas
4x[3+4 reps/leg]@RPE8 *could do 2 more reps, rest btw sets 3-4min *target load of ~71-75% jerks

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8+8+8 REAR DELT FLY + LATERAL DELT FLY + FRONT DELT FLY *DB/PLATE, taka-, sivu- ja etuolkapää vipunostot
8 OH SIT-UPS with STRAINGT LEGS *plate/barbell

Rest as needed

video: REAR DELT FLY

video: LATERAL DELT FLY "LU RAISES"

video: FRONT DELT FLY *barbell

video: OH SIT-UPS with STRAINGT LEGS

Deadlift 2RM in 6 sets. Rest 2:30
- 5, 4, 3, 2, 2, 2,….
- Reset/deadstop each rep.

3 sets:
2 Bench Presses @80-85%
- Rest as needed btw sets

4x AMRAP 4
a)
10/7cal row
8 burpee over rower

b)
100m shuttle run
10 Db snatch@22,5/15kg

rest 3min between sets

Sumo Deadlift 1 RM

Feet outside the hands, wide stance.
Post five heaviest successful attempts.

40min for Q:

2min ergo @70-75% effort
10 alt. db snatch @easy weight
6-8 burpee over the db
12-15 sit up

2min rest between rounds

Rpe 3 Vauhti ja painot huomioiden rpe.

E90s x 10

3 hang power clean or hang squat clean

7 Sets:
500/400m Row with Decreasing Rest

After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15 Cal row
Timecap: 15 mins

For Time:
50-40-30-20-10 DU
12 DB DL
9 DB Hang Clean
6 DB STOH
50-40-30-20-10 Sit-ups

DB's: 2x20/15kg