DELOAD-MAXIMAL WEEK 9/9

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WARM UP n. 15-20min

2 rounds: no shoes

12 GTOH with plate
6+6+6 BANDED SIDE STEP both side + SQUAT *band on feet
12 STRAIGHT ARM PLANK DB PASS THROUGH
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
12 SHOULDER TAP IN PIKE

VIDEO: GTOH

VIDEO: BANDED SIDE STEP

VIDEO: STRAIGHT ARM PLANK DB PASS THROUGH

VIDEO: SHOULDER TAP IN PIKE

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KEPPIJUMPPA *kengillä tai ilman

10 KEPPI PÄÄN YLI EDESTÄ TAAKSE
10 PRESS behind the head *korvan korkeus
10 BACK SQUAT
10 SHOULDER PRESS
10 FRONT SQUAT
10 PUSH PRESS
10 OHS
10 SNATCH
10 CLEAN
5+5 SPLIT JERK

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MUSCLE SNATCH
2x3@barbell, rest between sets 2min

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SNATCH
3x3@barbell, 4x2@50% sn-%,rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 4[1+1]@50% jerk-%, rest between sets 2min

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FRONT SQUAT
3x3@80%, rest between sets 3min

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STRENGTH PROGRAM

*etukyykyn tilalla takakyykky ja työntövedot päälle, muutoin sama ohjelma

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BACK SQUAT
2x4@40-50%, rest between sets 3min

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CLEAN PULL *full foot
2x1@100% jerk-%, rest between sets 2min