MODERATE-MAXIMAL WEEK 10/12

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15× + 5×/side
PLATE BRIDGE PRESS & PULLOVERS + PLATE REVERSE LUNGE WITH TWIST *bridge press...= nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista, *lunge twistillä - kierrä vartaloa etumaisen jalan puolelle

3×/side + 3×/side + 3×/side + 5×
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT to REVERSE PLANK KNEES

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
20× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PLATE REVERSE LUNGE WITH TWIST

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/

video: HIP LIFT to REVERSE PLANK KNEES - videolta LIIKE 1
https://www.facebook.com/share/r/174BtNHkTz/

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

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1¼ BACK SQUAT *slowly down and explosive up!
3@barbell, 3@40%, bs-%, rest btw sets 2min

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BACK SQUAT
5@barbell, 5@50%, 3@70%, 2@80%, 1@90%...+...100+%, rest btw sets 2-3min

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SNATCH PULL + SNATCH from BELOW KNEE *use straps
2×2× 1+2+1@barbell, 1+2@up to 70-75%, sn-%, rest btw sets 2min

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BLOCK CLEAN HIGH PULL from BELOW KNEE +
BLOCK POWER CLEAN from BELOW KNEE +
BLOCK CLEAN from BELOW KNEE + SPLIT JERK *split jerk to the other side on the next set
2× 1+1+1+1@barbell, 1+1+1+1@up to 70-75%, jerk-%, rest btw sets 2min

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DEFICIT CLEAN PULL
2-3×2@90%, jerk-%, rest btw sets 2min

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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

10× HANGING KNEE RAISE w/ TWIST
10× weight REVERSE HYPER
8× weight 1-LEG GLUTE BRIDGE

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KEHONHUOLTOA!