LIGHT MODERATE WEEK 6/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

--

3 PAUSE REVERSE LUNGE + PAUSE FORWARD LUNGE + PAUSE SIDE SQUAT + PAUSE CURTSY LUNGE 3-sec pause at the bottom of the squat

10+10 TABLE TOP BRIDGE + TABLE TOP with ROCK FOR- & BACKWARD lantion nosto + keinutukset yläasennossa eteen- ja taaksepäin - koko liikkeen ajan kyynärpäät suorana

5 SINGLE STRAINGHT LEG STRECTH selinmaakuulla nosta yläkroppaa ja toinenjalka suorana, ota käsillä suoran jalan reidestä kiinni, kiipeä jalkaa pitkin pohkeeseen/nilkkaan, laskeudu hitaasti alas, toista toiselle puolen

10 PLANK HAND SHIFT, banded lankussa käsi askellus sivulle kuminauhalenkki vastuksena

--

2 x 5 1-ARM FRONT RACK ELBOW ROTATION *thenar/full grip +
5 SNATCH OVERHEAD DELIVERY or MUSCLE SNATCH in SQUAT +
5 PRESS BTN or SOTS PRESS +
5 GOOD MORNING OH on the toes +
5 1-LEG RDL

2-3x 3-POSITION PAUSE SNATCH PULL + 2 SNATCH PULL *2cm off the floor + knee + power position - huuda "101" jokaisen paussin kohdalla

2x 3-POSITION MUSCLE SNATCH + 3-POSITION MUSCLE SQUAT SNATCH *floor + knee + hip position - hip contact

3x
1+1 HIP PANDA PULL + HIP SNATCH +
1+1 PANDA PULL BELOW KNEE + SNATCH BELOW KNEE +
1+1 PANDA PULL + SNATCH

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS *floor + knee + hip - 2sec pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

---

---

SNATCH FROM POWER POSITION + SNATCH BELOW KNEE
2[1+1]@50-60%, 4[1+2]@70% pal 2min

---

FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@70% pal 3-4min

---

BLOCK/RACK PINS DEADLIFT below knee
3x2-3@110% dl-% pal 3min

---

DEAD SHOULDER PRESS (~90° - ~80°)
6x1@55% *rest for 30 sec between reps

---

---

Accessory exercises: 3 rounds, NO REST BETWEEN SETS

8 HIP THRUST, BB+weight
8 BENT OVER ROW, BB *alavatsa, myötäote
10 weight BACK RAISE