HEAVY+ WEEK 8/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× BARBELL TURTTLE SQUAT *käännä tanko niskan taakse - ei lepää hartioilla - kyynärpäät kohti kattoa, vältä levittämistä sivulle

5× DROP SQUAT *pudottaudu tiukalla corella kyykkyyn jalat levittäen, kuvittele mieleesi "drop snatch", lähtö tasajalalta

10× DEADMAN TO BARBARIAN *KB/DB/PLATE

5+5× SINISTER PLANK *weight or without

5×/side CRAB-TABLE POSE - BACK REACH

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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snatch, Clean & jerk training : you can make your own barbell technique

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BLOCK SNATCH HIGH PULL from ABOVE KNEE +
BLOCK POWER SNATCH from ABOVE KNEE +
BLOCK SNATCH from ABOVE KNEE + SNATCH PUSH PRESS
2× 1+1+1+1@barbell, 1+1+1+1@up to 77-80%, sn-%, rest btw sets 2-3min

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CLEAN PULL + DIP CLEAN + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1+1+1+1@barbell, 1+1+1+1+1@up to 75-78%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@50%, 3@60%, 2@70%, 1@75%, 1@80%, 1@85%, AMAP@90% max effort, sn-%, rest btw sets 2-3min, *AMAP = as many reps as possible

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STRAIGHT LEG "LOW" BOX JUMP *vastaanotto suoralle jalalle, boxille pehmeällä äänellä
2-3×3, rest btw sets 2min