MODERATE-HEAVY WEEK 10/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

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

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kuvat liikkeistä

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

CONSENTRIC SPLIT JERK *block/rack - aseta pukit/räkki dippi syvyyteen *split jerk both side 1+1
2×2@barbell, 2-3×2@50%, jerk-%, rest btw sets 2min

SPLIT JERK *block/rack *split jerk to the other side on the next set
2×2@barbell, 2×3@70-75%, 3×3@75-80%, jerk-%, rest btw sets 2min

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SCARECROW SNATCH *flat footed, "tall snatch" tanko ylävatsan/rintalastan korkeudella - kyynärpäät kohti kattoa - lavat kyljessä -- ei hartiat korvissa! Sähäkkä kääntö suoraan alle, jalat leviää vastaanotossa
2-3×3@light barbell, rest btw sets 2min

NARROW GRIP SNATCH *clean grip *tehdään kyykkyyn, jos ahistaa paikkoja niin sitten raakana vastaanotto
2×2@barbell, 2@up to 68-73%, sn-%, 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@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
1@up to 70-75%, rest btw sets 2min

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SPLIT STANCE RDL *1-3sec pause at the knee *sn grip
2× 3+3@55-60%, 2× 3+3@60-65%, sn-%, rest btw sets 2min

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video: SPLIT STANCE RDL SNATCH GRIP

video: CONSENTRIC SPLIT JERK

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

barbell complex:
6× WEIGHTED GLUTE BRIDGE
3-6× FLOOR BENCH PRESS
3×/side FRONT RACK LUNGE
3-6× SUPINATED SHOULDER PRESS

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: WEIGHTED GLUTE BRIDGE

video: FLOOR BENCH PRESS

video: FRONT RACK LUNGE

video: SUPINATED SHOULDER PRESS

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KEHONHUOLTOA!