MODERATE WEEK 4/10

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Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin - erilainen liike kuin kahdella edellis kerralla.

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TALL MUSCLE SNATCH + TALL POWER SNATCH + TALL SNATCH + DROP SNATCH + SNATCH SOTS PRESS *tall+drop=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH + SNATCH from BELOW KNEE + SNATCH SNATCH BALANCE *use straps
1×2× 1+2+2@barbell, 1+2+2@up to 65%, sn-%, rest 2min

SNATCH
2-3×2@70%, sn-%, rest 2min

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TALL MUSCLE CLEAN + TALL POWER CLEAN + TALL CLEAN + SHOULDER PRESS + TALL POWER JERK *tall=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

CLEAN + CLEAN from BELOW KNEE + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 1+2+1+2@barbell, 1+2+1+2@up to 65%, jerk-%, rest 2min

CLEAN + SPLIT JERK *split both side 1+1
2-3× 2+2@70%, jerk-%, rest 2min

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CLEAN PULL from BELOW KNEE *use straps
3-4× 5@65-70% cl dl-%, rest 2-3min

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video: Tall Muscle Snatch

video: Tall Snatch

video: Drop Snatch

video: Snatch Sots Press / Press In Snatch

video: Snatch Balance

video: Tall Muscle Clean

video: Tall Clean

video: Tall Power Jerk

video: Clean Pull "hang" - videolla Greg tekee puolesta reidestä taikka polvelta - tehdään tältä väliltä :) n. 5cm polven yläpuolelta

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds

10-12× DB's NEUTRAL grip BENCH PRESS

10-12×/side DB's/KB's GORILLA ROW

40-50× FLUTTER KICKS

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video: DB Neutral Grip Bench Press

video: DB / KB Gorilla Row

video: Flutter Kicks