LIGHT WEEK 4/13

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

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

--

2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

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

3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH
3 NINJA SNATCH

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

---

---

SNATCH JERK grip to SNATCH grip
5-6x2@up to 60% pal 2min

---

BACK SQUAT + JERK RACK SUPPORT 6-10sec
3[3+1]@70% pal 2min

---

BENCH PRESS
4x2@up to 50-60% bench-% pal 2min

---

---

---

PM VARKAUS su 29.1.2023

--

SNATCH
2x3@50%, 3@60%, 3@66%, 3@71%, 3@76%, (2@81%, 2@86%,1@91%) pal 2min ( * )- jos kuleksii

--

CLEAN + JERK
2[2+2]@50%, 2+2@58%, 2+2@66%, 2+2@71%, 1+2@76%, (1+1@81%, 1+1@86%) jerk-% pal 2min
( * )- jos kuleksii

---

VERTICAL JUMP 3x5 pal 2min

---

FRONT SQUAT
2@50%, 2@60%, 2@70%, 2@80% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

3-8 TURKISH GET UP
BACK EXTENSION HOLD
10@HIP THRUST

---