HEAVY WEEK 11/13

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

3x *one side
REAR LUNGE with ANKLE TOUCH &
TRIANGLE &
REVOLVED TRIANGLE &
SUGARCANE POSE &
HALF MOON

5x *one side
BIRD DOG w/ theraband &
LATERAL SIDE STRETCH

• KIERROS ALUSTA TOISELLE PUOLEN

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2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION +
5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot / on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot / on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot / on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot / on the toes
3+3 CLEAN HIGH PULL *full foot / on the toes

2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN

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BLOCKS SNATCH *2cm off the floor
1@93%, 1@95%, 1@98%, 1@93%, 1@95%, 1@98% pal 2min

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CLEAN
1@93%, 1@95%, 1@98%, 1@100%, 1@102% pal 2min

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FRONT SQUAT + JERK DRIVE
4[2+3]@80% fs-% pal 2min

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CLEAN PULL *first reps full foot
4-5x2@110-115% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-15 TWISTING SIT UP *jalat painon alle
BACK EXTENSION HOLD
8@DB PULLOVER