LIGHT-MODERATE WEEK 1/4

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Do your own 10 min warm-up

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MUSCLE CLEAN from POWER POSITION + FRONT SQUAT + POWER CLEAN from POWER POSITION + CLEAN from POWER POSITION
2×2× 2+2+2+2+2@barbell, rest 2min

CLEAN from POWER POSITION
2×3@barbell, 3-5× 3@56-62%, jerk-%, rest 2min

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CONSENTRIC POWER JERK + SPLIT JERK rack/block, pause in dip position for 1-2 sec, split both side [1+1]
*Set a bar on jerk blocks that places it at the height it would be in the bottom of your normal jerk dip. Position yourself under the bar as you would be in the bottom of your dip and brace your trunk. From a dead stop, drive aggressively with the legs against the floor to complete a power/split jerk as you would otherwise.
2×2× 2+[1+1]@barbell, 3× 2+[1+1]@50%, jerk-%, rest 2min

SPLIT JERK split both side - aloita "huonommalle puolen"
3-4× 1+1@56-62%, jerk-%, rest 2min

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FRONT SQUAT + JERK DIP *tee työnnön "dippi" heti etukyykyn perään - yhtä nopea dipin allemeno kuin työnnössä - keskivartalon tuki
3-4× 5+3@70-80%, fs-% rest 3-4min

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FLOATING HALTING SNATCH DEADLIFT *use straps, holding for 2-3sec
3×6@55-60% sn dl-%, rest 2-3min

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video: Clean from Power Position
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot. Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: Concentric Power Jerk

video: Concentric Split Jerk

video: Jerk Dip

video: Floating Halting Snatch Deadlift

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5min CORE TABATA 0:25 work, 0:05 rest, 2 rounds
1. MOUNTAIN CLIMBERS
2. SEATED KNEE TUCKS
3. BODY SAW
4. FLUTTER KICKS
5. RUSSIAN TWIST

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video: Mountain Climbers
https://www.instagram.com/reel/C_1XAmLA51q/?utm_source=ig_web_copy_link&igsh=NTc4MTIwNjQ2YQ==

video: Seated Knee Tucks

video: Body Saw

video: Flutter Kicks

video: Russian Twist

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EXTRA ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10× ROLL ABS
10× BACK EXTENSION with WEIGHT + HOLD 10s last rep *kuorma yläselän päälle