LIGHT WEEK 4/13

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

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRD DOG & HINDU PUSH UP

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRDDOG & HINDU PUSH UP

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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 + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 PAUSE CLEAN PULL *pause 2cm floor + knee + power position
3 CLEAN PULL to PWR position
3 CLEAN HIGH PULL *first reps full foot

3 TALL MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN
3 NINJA CLEAN

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

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BLOCKS CLEAN HIGH PULL + CLEAN *bb above knee
3[2+3]@up to 60% pal 2min

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REBOUND JERK
3x3@up to 60% jerk-% pal 2min

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PAUSE JERK DRIVE + JERK DRIVE + SPLIT JERK *pause bottom pos.
5[1+2+2]@60% pal 2min

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CLEAN HIGH PULL ABOVE KNEE *first reps full foot
4x3@60% jerk-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[4+4+4]@bb pal 1-2min

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POWER CLEAN + POWER JERK
3+3@bb, 2[2+3]@up to 50%, 1+3@60%, 6[1+3]@71% jerk-% pal 2-3min

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LUNGE forward (jaloissa saksiasennon pituus - aloita heikommasta)
2x10@up to 40%, 5x10@45-48% jerk-% pal 2-3min

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10@DB BENCH PRESS
8@DB FFE 1-LEG SPLIT SQUAT
10@BB TRICEPS EXTENSION

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