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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MUSCLE SNATCH *NO hook grip + NO contact
2×2@barbell, 2×2@light weight, rest btw sets 2min

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NINJA SNATCH *NO hook grip + NO contact, ninja=no feet movement
2×2@barbell, 2-3×2@light weight, rest btw sets 2min

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REVERSE LUNGES with HANGING WEIGHT
2× 5+5@barbell, 3× 5+5@light weight, rest btw sets 2min

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BACK SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@30%, bs-%, rest btw sets 2-3min

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BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2min

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RDL + BENCH PRESS *rdl sn-grip, *no shoes, *bench grip a relatively narrow grip and the elbows relatively close to the sides
4× 5+5@RPE7, 3 reps in reverse, rest btw sets 2min

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video: RDL sn-grip

video: BENCH PRESS

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LOWER- & UPPERBODY MOBILITY & STRENGHT - 30min

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