LIGHT WEEK 1/13

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

10-15 REPS:
WRIST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

40 MOUNTAIN CLIMBER

Kuva:
3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5 x WIDE LEGGED FORWARD BEND TWIST POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *full foot
3 PANDA PULL

3 HIP SNATCH HIGH PULL *on the toes
3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH

3 SLOW MOTION SNATCH
PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

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PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
3[2+1]@up to 50% sn-% pal 2min

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SNATCH
2@50-55%, 2@55-58%, 2@58-60%, 2@50-55%, 2@55-58%, 2@58-60% pal 2min

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SNATCH HIGH PULL slowly down *first reps full foot
4x3@70% sn-% pal 2min

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FRONT SQUAT + JERK DIP
3+2@55%, 3+2@65%, 2[3+2]@70% fs-% pal 2min

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PAUSE OHS *3sec pause bottom pos., sn grip
5x3@banded with weight pal 2min

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PM VARKAUS su 29.1.2023

saliohjelma

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Accessory exercises: 3 rounds (core/bodybuilding)
30sec SIDE PLANK
6@BB+weigth SEATED GOOD MORNING
8@DB HAMMER CURL

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