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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PRESS IN SPLIT with HANGING WEIGHT + OH SPLIT SQUAT with HANGING WEIGHT *työnnä ensin saksiin, jonka jälkeen 3 punnerrusta ja 3 valakyykkyä saksissa
2× 3+3+3+3@barbell, 3× 3+3+3+3@light weight, rest btw sets 2min

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

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NINJA CLEAN *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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SHOULDER PRESS + SHOULDER PRESS BTN + PAUSE PUSH PRESS + PAUSE PUSH PRESS BTN *3sec pause in dip bottom
2×2× 1+1+1+1@barbell, rest btw sets 2min

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PUSH PRESS *each rep of sets should begin from a dead stop and the full jerk rack position. *the heels will rise at least slightly even with the heaviest weights if the leg drive is adequate.
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, pp-%, rest btw sets 2min

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POWER JERK + POWER JERK BTN + PAUSE SPLIT JERK + PAUSE SPLIT JERK BTN + SPLIT PUSH PRESS *3sec pause in dip bottom, split jerk to the other side on the next set
2×2× 1+1+1+1+3@barbell, rest btw sets 2min

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SPLIT JERK *split jerk alternately within the set and start the next set with the other leg
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@barbell, 5@40%, 5@50%, 5@60%, jerk-%, rest btw sets 2min

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DB SQUAT JUMPS
2-3×5, rest btw sets 2min

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ZOMBIE SQUAT + DB WALKING LUNGE *heti zombien perään askelkyykky kävely
2× 3+10 step@63-68%, fs-% + lunge RPE7, 3 reps in reverse, rest btw sets 2-3min

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video: BACK SQUAT JUMPS

video: ZOMBIE SQUAT

video: DB WALKING LUNGE

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UPPERBODY MOBILITY & STRENGHT - 30min

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