MODERATE-HEAVY WEEK 3/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side REAR LUNGE AND PRESS *kb/db, askelkyykky taakse yhdistetty yhden käden pystypunnerrukseen, kuorma etumaisen jalan puolella

5×/side HIGH PLANK BANDED ROW

15× + 10× /side ADDUCTOR STRETCH + THORACIC ROTATION with light weight nelinkontin siirrä kireämpi jalka sivulle suoraksi lähde käsillä työntämään takapuolta lähemmäs lattiaa, pumpaava liike, neutraali lantio, (varpaat eteenpäin ottaa enemmän lähentäjiin ja varpaat kohti kattoa tuntuma siirtyy takareiteen) - jatka liikettä yläkropan kierrolla pujottamalla suoraa kättä kainalon alta suoran jalan puolelle ja kierrä taakse auki, kevyt kuorma kädessä

20×/side + 20×/side BANDED SIDE PLANK CLAMSHELL + QUADRUPED BANDED HIP INTERNAL ROTANION

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

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SLOW SNATCH PULL + TALL MUSCLE SNATCH + PRESSING SNATCH BALANCE
*slow snatch pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL SNATCH + SNATCH + SNATCH SHOULDER PRESS
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 1+1+3@barbell, 1+1+2@up to 56-61%, 1-2× 1+1+2@61-66%, 1-2× 1+1+2@66-71%, rest btw sets 2min

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SLOW CLEAN PULL + TALL MUSCLE CLEAN + PUSH JERK
*slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2× 3+5+3@barbell, rest btw sets 1min

SLOW PULL CLEAN + CLEAN + PUSH JERK IN SPLIT
*slow pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds, *in the second set, split jerk to the other side
2× 1+1+3@barbell, 1+1+2@up to 55-60%, 1+1+2@60-65%, 1+1+2@65-70%, 1+1+2@70-75%, rest btw sets 2min

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SLOW CLEAN PULL
*use straps, slow clean pull - move slowly from the floor to approximately mid-thigh—anywhere from 3-5 seconds
2×3@75-80%, 3@85-90%, jerk-%, rest btw sets 2min

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 2 reps in reserve!

2x12 DB FLY - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 LAT PULLDOWN *wide grip - rest btw sets 30 seconds

rest btw sets 45 seconds

2x6+6 STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 DB DRAG CURL - rest btw sets 30 seconds

rest btw sets 45 seconds

2x12 TRICPES PUSHDOWN *cable/banded - rest btw sets 30 seconds

rest btw sets 45 seconds

3x30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - rest on 1. set 30 seconds and between 2. set 45 seconds

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KEHONHUOLTOA!