MODERATE-LIGHT WEEK 9/12

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10×/side + 10×/side
RUSSIAN TWIST with PRESS + SIDE HIP RAISES

3×/side + 3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
KNEE TWIST on ELBOWS +
SIDE KICK +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: PLATE RUSSIAN TWIST with PRESS

video: SIDE HIP RAISES

video: MOUNTAIN CLIMBER TO COSSACK SQUAT

video: KNEE TWIST on ELBOWS + SIDE KICK - videolta LIIKE 1 & 2
https://www.facebook.com/share/v/17PEnyXR7S/

---

---

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

---

SNATCH
2×3@barbell, 3×1@70%, sn-%, rest btw sets 2min

---

CLEAN + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest btw sets 2min

---

SHOULDER PRESS + SHOULDER PRESS BTN + PUSH PRESS + PUSH PRESS BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

--

PUSH PRESS
*each rep of sets should begin from a dead stop and the full jerk rack position.
*the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2-3min

OR

POWER JERK + POWER JERK BTN + SPLIT JERK + SPLIT JERK BTN
2×2× 1+1+1+1@barbell, rest btw sets 2min

--

SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2-3min

---

BOX FRONT SQUAT + 5× BOX JUMP *syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös! Hypyt heti kyykyn perään
5@barbell, 3-4×1@80%, fs-%, rest btw sets 2-3min

---

---

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

5+5× weight WINDMILL

10× weight REAR DELT FLY *kädet suorana, fly- liike hartiatasolla - ei taaksepäin/kyynärpäät koukussa

10× weight BACK EXTENSION *kuorma niskassa

--

video: REAR DELT FLY 0:24

---

KEHONHUOLTOA!