MODERATE WEEK 6/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. HIP AIRPLANE - right side
2. TALL KNEELING RUSSIAN TWIST PRESS with PLATE modifield
3. HIP AIRPLANE - left side
4. RUSSIAN BABY MAKER
5. FOREAM PLANK PULL-THROUGH with PLATE

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video: HIP AIRPLANE

video: TALL KNEELING RUSSIAN TWIST - videolla ei ole PRESS-liikettä, katso alempi

with PRESS - videolla kaveri tekee istuiltaan

video: RUSSIAN BABY MAKER

video: FOREAM PLANK PULL-THROUGH

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PUSH PRESS + POWER JERK *tall=seiso suorana, lähtöasento tasajalalta
1-2×1× 2+2+2+2+2+2@barbell, rest btw sets 2min

CLEAN HIGH PULL from POWER POSITION + CLEAN from POWER POSITION + POWER JERK + SPLIT JERK
*lift from power pos. - pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under. *split both side 1+1
1-2× 2+2+2+2@barbell, 2× 2+2+2+2@light weight, rest btw sets 2min

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FLOATING POWER CLEAN + FLOATING CLEAN + POWER JERK + SPLIT JERK
1×2× 2+2+2+2@barbell, 2-3× 1+1+1+1@65-70%, jerk-%, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@50%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
6×3@75%, 3+ reps@75%, rest btw sets 2-3min

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BENCH PRESS + PUSH JERK IN SNATCH
3-4× 3+3@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

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video: TALL CLEAN

video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: CLEAN from POWER POSITION

video: FLOATING POWER CLEAN

video: FLOATING CLEAN

video: ECCENTRIC SHOULDER PRESS

video: PUSH JERK IN SNATCH

video: SNATCH PUSH JERK

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× KOPENHAGEN RAISE *straight leg / bent knee

10× BANDED FACE PULL

10× + 30sec BACK EXTENSION + PLANK with weight

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video: KOPENHAGEN RAISE *straight leg & bent knee

video: BANDED FACE PULL

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KEHONHUOLTOA!