MODERATE-HEAVY WEEK 3/10

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Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin.

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MUSCLE SNATCH + SNATCH SHOULDER PRESS + SNATCH PUSH PRESS + OHS
2-3× 2+2+2+2@barbell, rest 1min

DIP SNATCH HIGH PULL + DIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
2× 1+2+2+1@barbell, 1+2+2+1@up to 65%, sn-%, rest 2min

SNATCH + POWER SNATCH
2-3× 2+1@68-72%, sn-%, rest 2min

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ZOMBIE SQUAT
5@barbell - 50% fs-%

FRONT SQUAT
3@up to 90%, rest 2-3min, then do

FRONT SQUAT + DB's FFE SPLIT SQUAT - superset
*FFE= Front Foot Elevated - aloita "huonomalla"

drop set 3-4× 3+5×/side@-10% that weight, rest 3-4min

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BACK SQUAT JUMP
4×3@25% bs-%, rest 2min

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video: Dip Snatch Pull - videolla ei ole High Pull -versiota - tee harjoitteessa high pullina

video: Zombie Squat

video: DB's FFE Split Squat

video: Back Squat Jump

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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

5-8×/side BENCH ECCENTRIC LOAD HIP FLEXOR with hold 3s isometric pause

5-8×/side DB GOBLET COSSACK SQUAT

5-8×/side DB SINGLE LEG BRIDGE älä anna lantion karata "anterior pelvic tilt -asentoon, vaan ota alavatsan kautta jännite keskivartaloon (imu), jolloin lantio on enemmän "posterior pelvic tilt", tällöin liike menee helpommin pakaraan eikä luo alaselkään painetta.

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video: Bench Eccentric Load Hip Flexor with hold

video: DB Goblet Cossack Squat

video: DB Single Leg Bridge