LIGHT/MAXIMAL WEEK 2/15

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WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10 GOBLET SQUAT, KB/DB/PLATE + 10 DUCK WALK / LUNGE w/ LEG RAISE
10 REVERSE ROW *penkkiote, suoravartalo, kevennys jalat koukussa
10 FROG GLUTE BRIDGE HOLD w/ PULLOVER, PLATE
5+5 BANDED SHOULDER ROTATION STRAING ARM *takaaeteen ja edestä taakse

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT CLEAN + CLEAN BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance + 3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell + 3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER CLEAN the barbell is in the power position

2x 3-POSITION POWER CLEAN + 3 POWER JERK + 3+3 SPLIT JERK floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
1@rise to the day's maximum

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DEADLIFT
1@rise to the day's maximum

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CONCENTRIC QUARTER SQUAT JUMP
*blocks/rack pins - Drive as hard as possible to jump maximally!
3x5@up to 20% bs-% pal 2min