DELOAD-LIGHT WEEK 1/12

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WARM UP n. 10-15min no shoes

TEE OMAT

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

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SNATCH PRESS with HANGING WEIGHT + PAUSE OHS with HANGING WEIGHT *3sec pause in bottom
2× 3+3@barbell, 3× 3+3@light weight, rest btw sets 2min

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SNATCH THRUSTER
2×8@barbell, 2-3×8@light weight, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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SNATCH BALANCE
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, sn-%, rest btw sets 2min

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VERTICAL JUMPS
2-3×5, rest btw sets 2min

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video: PRESSING SNATCH BALANCE

video: SNATCH BALANCE

video: VERTICAL JUMPS

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UPPERBODY MOBILITY & STRENGHT - 30min

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