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 +

both side:
20 HALF KNEELING HIP ROLL BACK +
6 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER

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 +
REVOLVED TRIANGLE +
LUNGE w / ANKLE TOUCH +
2x HIP AIRPLANE +
LUNGE position THORACIC LATERAL RAISE +
1-LEG GLUTE STRECH w/ THORACIC ROTATION +
2x DOWNWARD DOG & PLANK & COBRA POSE & SPIDERMAN LUNGE w/ ROTATION both side & LATERAL SIDE STRETCH w/ ROTATION

KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS *jerk grip

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

3+3 x SLOWLY SHOULDER PRESS + SHOULDER PRESS

3+3 x PUSH PRESS + PUSH JERK

3+3 x SQUAT JERK + POWER JERK

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

2+2 x PRESS FROM SPLIT + PUSH JERK BTN IN SPLIT *both side

2+2 x TALL JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

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PROGRAM 1

SNATCH
2x3@barbell, 5x1@up to 75-80% sn-%, rest between sets 2min

CLEAN + JERK
2x2[1+1]@barbell, 4-5x[1+1]@up to 75-80% jerk-%, rest between sets 2min

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PROGRAM 2

SPLIT JERK *rack/blocks
3x3@barbell, 6x1@80%, rest btw sets 2min

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PROGRAM 1 & 2

DEFICIT SNATCH PULL *full foot + TRAP PULL
2-3x[2+1]@100% sn-%, rest btw sets 2min

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KIURUVEDEN KISAAJAT:

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

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

8 SEATED ROW *wide grip
15 BANDED FACE PULL
60 sec CHINESE PLANK HOLD *weight, levypaino lantion päälle

Rest as needed

Kyykky 2x92,5%

Etukyykky 6-8x3
-eli nousu ”kolmosilla” lähes max3-kuormaan

Vipunostot taakse 5x15

Maastaveto 1x90%

Suorinjaloin maastaveto 3x12 / jalka
-yhdellä jalalla

Etuheilautus 3x15
-sumo-asento

SitUps 5x10
-lisäpaino!!

2-3rounds:

10-15 snowangel
10-20 banded tricep

Partner Workout (relay style)

2 mins ON / 1 min OFF x 5 sets
Amrap “Bear” complex @50/35kg
One complex /person then switch!

Add 5 kg After each set!

!Back down before the second part!

2 mins ON / 1 min OFF x 5 sets
Amrap “Macho Man” @50/35kg
One complex /person then switch!

Add 5 kg After each set!

NO REST BETWEEN THE TWO PARTS!

It’s a 30 min-Workout!

Kyykky 2x92,5%

Etukyykky 6-8x3
-eli nousu ”kolmosilla” lähes max3-kuormaan

Jalkanostot maaten 3x30

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

8 COSSACK SQUAT / SIDE SQUAT *alternating

6+6 x CROSS CHOP *plate/db

12 x PLATE PASS for your ABS + 12 x GLUTE BRIDGE *slowly roll back

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

video: CROSS CHOP

video: PLATE PASS for your ABS

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5+5 x RDL *jerk grip + GOOD MORNING PUSH PRESS on toes *selänkulma sen mukaan missä tanko olisi polvella rive otteella

5+5+5 FRONT SQUAT NARROW + NORMAL + WIDE STANCE

3+3 x SHOULDER PRESS + PUSH PRESS

3+3+3 x SQUAT JERK + OHS + SOTS PRESS *jerk grip

3+3+3 x JUMP BARBELL from POWER POSITION *balance & effort from the whole leg & scapula control +
CLEAN HIGH PULL from POWER POSITION *full foot +
CLEAN HIGH PULL from POWER POSITION *heels up

3+3+3 x MUSCLE CLEAN from POWER POSITION +
POWER CLEAN from POWER POSITION +
CLEAN from POWER POSITION

3+3 x TALL POWER CLEAN + TALL CLEAN

3+3 x SLOW PULL CLEAN + CLEAN

3 x GOOD MORNING SQUAT - PUSH JERK IN SQUAT *barbell behind the neck

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

---

MUSCLE SNATCH + SNATCH DROP + TALL SNATCH
2x[3+3+3]@barbell, rest btw sets 1,5min

SNATCH
2x3@barbell, 3x3@60% sn-%, rest btw sets 2min

---

MUSCLE CLEAN + TALL CLEAN + TALL SPLIT JERK *split jerk both side 2+2
2x[3+3+4]@barbell, rest btw sets 1,5min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 3x2x[1+1]@60% jerk-%, rest btw sets 2min

---

BACK SQUAT
6@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x6@-10% *target load of max ~71%, rest btw sets 3-4min

---

RDL *jerk grip, no shoes - varpaat suoraan eteenpäin
3x10-12@RPE6 *could do 4-5 more reps, rest btw sets 2min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

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 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

video: GLOSE GRIP SEATED LOW ROW 1:26

video: REAR DELT FLY

video: STANDING BATWING HOLD 0:25

video: 1-LEG SEATED DB CALF RAISE

video: JEFFERSSON CURL

video: KB FLIES

video: STANDING 1-LEG HIP FLEXION with DB

video: KNEELING SQUAT with BARBELL

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

20 x STEP OH WALKING LUNGES *plate

8-12 x FOREAM PLANK TO DOLPHIN POSE + 12 x SERRATUS WALL SLIDE

12 x STANDING PLATE TWIST

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

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video: FOREAM PLANK TO DOLPHIN POSE

video: SERRATUS WALL SLIDE

video: STANDING PLATE TWIST

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KEPPI-/PAINOTANKO-/TANKOJUMPPA 1-2 rounds

5 x GOOD MORNING SQUAT PUSH PRESS - FRONT SQUAT - OHS *jerk grip

5+5+5 BACK SQUAT NARROW + NORMAL + WIDE STANCE

3+3 CLEAN LIFT OFF + CLEAN PULL from POWER POSITION

3+3+3 x JUMP BARBELL from JERK RACK POSITION - dip high *balance & effort from the whole leg & scapula control + JERK DRIVE *full foot + JERK DRIVE *heels up

3+3+3 SHOULDER PRESS + PUSH PRESS + PUSH JERK

3+3 x TALL POWER JERK + POWER JERK

3+3 x TALL SQUAT JERK + SQUAT JERK

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

2+2+2 x PRESS TO SPLIT JERK + TALL SPLIT JERK + RHYTHM DIP JERK *both side

2+2 x REBOUND SPLIT JERK + SPLIT JERK *both side

4 x GOOD MORNING SQUAT - SPLIT JERK IN SQUAT *barbell behind the neck, alternating split jerk

4 x CLEAN/JERK GRIP SNATCH

video: TALL POWER JERK

video: TALL SPLIT JERK

video: PRESS TO SPLIT JERK

video: CLEAN/JERK GRIP SNATCH

---

A) BENCH PRESS
6@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x6@-10% *target load of max ~71%, rest btw sets 3min

---

B) SPLIT JERK *split both side 3+3 *rack/blocks
6@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x6@-10% *target load of max ~71%, rest btw sets 3min

---

C) SNATCH BALANCE + OHS *rack
3+3@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x[3+3]@-10% *target load of max ~71%, rest btw sets 3min

---

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + OHS + HEAVING SNATCH BALANCE
2-3[3+3+3+3]@barbell, rest btw sets 1,5min

SNATCH + SNATCH from POWER POSITION
2x[1+2]@barbell, 1+2@up to 65%, rest 1,5min *50-55-60%

---

NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + FRONT SQUAT + PUSH JERK BTN in SPLIT *push jerk both side 2+2
2-3[3+3+3+4]@barbell, rest btw sets 1,5min

CLEAN + CLEAN from POWER POSITION + SPLIT JERK *split both side
2x2x[1+1+1]@barbell, 2x[1+1+1]@up to 65% jerk-%, rest 1,5min *50-55-60%

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D) DEADLIFT *rinnallevedon ehdoilla - eli räjähtävästi, nostokengät & ei ristiotetta & ei remmejä
6@up to RPE8 *could do 2-3 more reps,
then DROP SETS 3x6@-10% *target load of max ~71%, bs-%, rest btw sets 3min

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SUPERSET: quality - liikkeiden järjestyksellä ei ole väliä

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

1)
20-24 total reps DB MILITARY BENCH PRESS @rpe8 & MAX REPS 1-ARM BANDED TRICEP PUSHDOWN
40-64 total reps RUSSIAN TWIST

2)
10-20 total reps BACK EXTENSION with weight *kuorma yläselän päällä
30-40 total reps OH SIT-UPS with STRAINGT LEGS *plate/barbell & MAX REPS loaded REVERSE CRUNCH STRAIGHT LEG *like a toes to bar - sääri/reisi osuu tankoon/levypainoon jota pidät selinmakuulla suorilla käsillä rinnan yläpuolella

3)
20-50 total reps HIP THRUST @rpe8 *barbell+weight
20-30 total reps DB FRONT RAISE & MAX REPS ROLL ABS

Rest as needed

With a partner Rounds/Time:
”Evil Cindy”
AMRAP 20:
5 C2B Pull-ups /pull up/ assisted strict pull up
10 Push-ups (Rx+ kipping HSPU )
15 Wallball @9/6kg
- One athlete completes a full round at a time

Then right into,

For Time:
"Swinging Annie"
50-40-30-20-10
Double Unders
Sit-ups
KB USA Swing@ 24/16kg
- One person works. Split as desired.

Total timecap: 35 mins

AMRAP 10

20 Weighted Box Step-Ups 22,5/15kg ( Box 24/20")
20 Sit-Ups
10 Push-Ups