MODERATE WEEK 3/15

--

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

--

5-8+5 QUADRUPED SQUATING TO COUNTERBALANCE SQUAT + same w/ KB, DB
6+6 PRESS FROM SPLIT *jerk grip
10 HIGH PLANK + HIGH SIDE PLANK w/ THORACIC ROTATION
15 BACK EXTENSION w/ STRAIGHT ARM I-Y-T RAISE *kädet ulkokierrossa peukku kohti kattoa, (I-asento) suoraan pään vieressä 5x nosto jne.

--

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

---

---

POWER CLEAN FROM POWER POSITION + PUSH PRESS
4[1+2]@70% push press-% pal 2min

---

POWER JERK
4x3@70% power jerk-% pal 2min

---

POWER CLEAN + CLEAN BELOW KNEE + FRONT SQUAT + SPLIT JERK
4[1+1+1+2]@61% jerk-% pal 2min

---

LUNGE
5[4+4]@56-60% jerk-% pal 2min

---

DEAD BACK SQUAT (~90° - ~80°)
6x1@60% *rest for 30 sec between reps

---

---

Accessory exercises: 3 rounds, NO REST BETWEEN SETS

40 sec PLANK w/ WEIGHT
8+8@up to 23% sp-% HALF KNEELING ARNOLD PRESS w/ DB
15-25 1-ARM TRICEPS PUSHDOWN, BANDED