LIGHT-MODERATE WEEK 2/10

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WARM UP n. 15-20min

2 rounds: no shoes

12 GTOH with plate
6+6+6 BANDED SIDE STEP both side + SQUAT *band on feet
12 STRAIGHT ARM PLANK DB PASS THROUGH
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
12 SHOULDER TAP IN PIKE

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VIDEO: GTOH

VIDEO: BANDED SIDE STEP

VIDEO: STRAIGHT ARM PLANK DB PASS THROUGH

VIDEO: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
*ninja= no feet= samalle jalalle
2-3[3+3+3]@barbell, rest btw sets 1min

NINJA SNATCH + SNATCH
2×2[2+1]@barbell, 2+1@50%, 2+1@60%, 2+1@65%, rest btw sets 2min

SNATCH
3@70-73%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
2-3[3+3+3]@barbell, rest btw sets 1min

NINJA CLEAN + CLEAN + JERK
2×2[1+1+1]@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, 1+1+1@75%, rest btw sets 2min

CLEAN + JERK
1+1@80-86%, rest btw sets 2min

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FRONT SQUAT
3@up to 80%, rest btw sets 2min

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DEFICIT SNATCH LIFT OFF + SNATCH PULL slow down *full foot
2-3[2+3]@90% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 PENDLAY ROW *barbell + weight
10 HIP THRUST *barbell + weight
8+8 DB L SEATED PRESS / BENCH SEATED PRESS
10@~43-49% bw LAT PULLDOWN *lapiokahva

Rest as needed

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video: PENDLAY ROW

video: DB L SEATED PRESS

video: DB BENCH SEATED PRESS

video: LAT PULLDOWN *lapiokahva