MODERATE WEEK 4/4

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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PAUSE OHS BALANCE *pause 3sec bottom position
4x3@barbell with banded & weight, rest between sets 2min

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BLOCK POWER SNATCH + SNATCH + OHS *barbell Above Knee
2+2+2@barbell, 4[2+2+2]@up to 65% sn-%, rest between sets 2min

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POWER CLEAN *from Above Knee + CLEAN + SPLIT JERK *both side
1+2+2@barbell, 3[1+2+2]@up to 60% jerk-%, rest between sets 2min

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BACK SQUAT
3x3@RPE8, 2-3 reserve for reps, rest between sets 2min

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SUPERSET: quality

2-3 rounds:

6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
6 RDL *sn grip
10 CHIN UP *vastaote
3 CONSECUTIVE BROAD JUMPS *tasatassuhyppy, kyykyn kautta

Rest between rounds 2min

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video: CONSECUTIVE BROAD JUMPS