MODERATE-MAXIMAL WEEK 10/11

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN HIGH PULL + DIP CLEAN + TALL SPLIT JERK *high pull & tall jerk flat footed - high pull elbows ups - split 1+1
2x2x[1+1+3+2+2]@barbell, rest btw sets 1min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 65%, 3x1x[1+1]@70%, jerk-%, rest btw sets 2min

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SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
2x1x[1+1+1+1+1]@light barbell, rest btw sets 1min

B1. OHS
3@barbell, 3@up to 85-88%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

B2. SNATCH BALANCE
3@barbell, 3@up to 85-88%, then DROP SETS 2-3x3@-10%, ohs-%, rest btw sets 2min

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CLEAN PULL *full foot, use straps
1@80%, 2x1@85, jerk-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
A3. 10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

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video: TALL SPLIT JERK

video: LU RAISES

video: MEADOWS ROW 1:52