KEVENNETTY HUOLTOVIIKKO

LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:

5 + 5 THORACIC ROTATION SQUAT

30 sec HANDSTAND HOLD

5 + 5 SIDE PLANK ROTATION

5 + 5 HIP AIRPLANE

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JERK GRIP
3[3+1]+3+3 Front Rack Elbow Rotation + Strict Press + Push Press

3 Stepping Split Jerk molemmat puolet

3+3 Stepping Split Jerk (Standing On Toes + BB On The Nose) + Split Jerk molemmat puolet

3[1+1+1] Split Jerk + Jerk From Split + Split OH

2+2+2 Tall Squat Jerk (Standing On Toes + BB On The Nose) + Pause (dip) Power Jerk + Power Jerk

2+2+2+2 Front Squat + Sotts Press + Push Press + Squat Jerk

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STRICT PRESS + PUSH PRESS
2+2@42%, 2+2@46%, 2+2@51% 2+2@53%, 2+2@55% ty-% pal 2min

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POWER SNATCH + SNATCH
3x1[1+2]@nousu 50% pal 2min

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POWER CLEAN + CLEAN + SPLIT JERK
3x1[1+2+2]@nousu 55% ty-% pal 2min

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FRONT SQUAT
3@50%, 3@70%, 2x3@80% pal 2min

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CLEAN PULL till Power Position + CLEAN HIGH PULL (full foot) + TRAP PULL
3x1[6+6+3]@50-70% ty-% pal 2min

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KEHONHUOLTOA 20-30min