LIGHT WEEK 8/13

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

3x *one side
REAR LUNGE with ANKLE TOUCH &
TRIANGLE &
REVOLVED TRIANGLE &
SUGARCANE POSE &
HALF MOON

5x *one side
BIRD DOG w/ thera band &
LATERAL SIDE STRETCH

• KIERROS ALUSTA TOISELLE PUOLEN

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2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot / on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot / on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot / on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot / on the toes
3+3 CLEAN HIGH PULL *full foot / on the toes

2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN

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BLOCK CLEAN + POWER JERK *bb above knee high
3[2+2]@up to 60% pal 2min

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REBOUND JERK
2-3x3@up to 50% jerk-% pal 2min

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PAUSE POWER JERK + SPLIT JERK *3 sec pause dip bottom
3[2+3]@60% pal 2min

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FRONT SQUAT + JERK DRIVE
4[2+3]@70% fs-% pal 2min

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SNATCH PULL *first reps full foot
8x2@100-115% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

15-30 REVERSE CRUNCH
6@BB+weigth GOOD MORNING
10@BB BENT OVER ROW *vastaote

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