CLEAN + JERK DAY

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WarmUp 20min: 2 rounds

10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

3×/side + 3×/side + 5×/side + 10× + 5× + 5× + 5×
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
STRECHING CHEST MUSCLES +
HIP ROLL GLUTE BRIDGE +
ROLLING BACK +
YOGA BOAT POSE +
CAMEL POSE

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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kuvat liikkeistä:

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BARBELL TECHNIQUE DRILL:

2×2× 2+2+2
SHOULDER PRESS +
PUSH PRESS +
POWER JERK

2× 2+2
SPLIT JERK

2x2× 1+1+1
TALL MUSCLE CLEAN +
FRONT SQUAT +
TALL CLEAN

2×3 POWER CLEAN from BELOW KNEE
2×3 CLEAN from POWER POSITION

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POWER CLEAN from BELOW KNEE + CLEAN from POWER POSITION + PUSH PRESS + POWER JERK + SPLIT JERK
2× 1+1+1+1+1@barbell,
2× 1+1+1+1+1@50%,
2× 1+1+1+1+1@60%,
1+1+1+1+1@65%, jerk-%, rest 2min

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POWER CLEAN from BELOW KNEE + CLEAN from BELOW KNEE + POWER JERK + SPLIT JERK
1+1+1+1@65%,
1+1+1+1@70%,
1+1+1+1@75%,
(1+1+1+1@80%, jos kuleksii) -- jerk-%, rest 2min

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POWER JERK + SPLIT JERK *rack
1+1@up to the a heavy weight of the day, rest 2min