MEDIUM LIGHT WEEK 2/13

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

10-15 REPS: WRIST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

10-20 DEADBUG PALLOF PRESS

3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5x WIDE LEGGED FORWARD BEND TWIST POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *full foot
3 PANDA PULL

3 HIP SNATCH HIGH PULL *on the toes
3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH

3 SLOW MOTION SNATCH
PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

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PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
3[2+1]@up to 60% sn-% pal 2min

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BLOCK SNATCH *bb high above knee
2@70%, 2@75%, 1@80%, 2@70%, 2@75%, 1@80%, 2@70% pal 2min

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BACK SQUAT + PAUSE BACK SQUAT *5 sec pause bottom pos.
2+1@60%, 2[2+1]@70%, 2[3+0]@80% pal 2min

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FLOATING HALTING SNATCH DEADLIFT *no floor contact & last rep 2-3sec pause power pos.
4x3@80% sn-% pal 2min

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PUSH PRESS BTN *Behind The Neck
3@60%, 3@65%, 2x2@70% jerk-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE SN + SN BALANCE
2[5+5]@bb pal 1-2min

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POWER SNATCH + SNATCH
3+3@bb, 2[2+2]@up to 50%, 2[2+1]@60%, 2[2+1]@71%, 2[2+1]@76% 1-2[1+1]@81% sn-% pal 2min

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VERTICAL JUMP 3x5 pal 2min

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BLOCKS BACK SQUAT 90°
4@55%, 4@65%, 4@75%, 3x4@85%, 4@90% pal 2-3min

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Accessory exercises: sama

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Accessory exercises: 3 rounds (core/bodybuilding)
3-8@KB TURKISH GET UP
BACK EXTENSION HOLD
10@weight HIP THRUST