MAXIMAL WEEK 10/10

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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. FFE SPLIT SQUAT - right side
2. PLATE OH SIT UP
3. FFE SPLIT SQUAT - left side
4. ALT COSSACK SQUAT / SIDE SQUAT *takaketju - varpaat kattoon *lähentäjät - jalkaterä lattiassa
5. SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: FFE SPLIT SQUAT

video: PLATE OH SIT UP

video: ALT COSSACK SQUAT

video: ALT SIDE SQUAT

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat

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

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SNATCH
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min),
2@50% (20min),
1@65% (18min),
1@72% (15min),
1@77% (12min),
1@82% (9min),
1@86% (6min),
1@90% (3min),
1@93% - 95% --- open

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10 min tauko ja evästä nassuun!

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CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min),
1×2× 1+1@40% (20min),
1×2× 1+1@60% (18min),
1+1@70% (15min),
1+1@75% (12min),
1+1@80% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min),
1×2× 1+1@40% (15min),
1×2× 1+1@60% (12min),
1+1@75% (9min),
1+1@85% (6min),
1+1@90% (3min),
1+1@93% - 95% --- open