MODERATE WEEK 4/10

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Do your own 10 min warm-up tai…
1-2 rounds:

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

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video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

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SNATCH SHOULDER PRESS + OHS + SNATCH PUSH PRESS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH BALANCE
2×5@barbell, 5@up to heavier weight of the day, left 1-2 reps in reserve, rest 2min

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PAUSE SNATCH LIFT OFF + PAUSE SNATCH PULL + SNATCH PULL
*use straps
*lift off: pause 1-3 seconds: 2cm on the floor + at the knee
*pull: pause 1-3 seconds: 2cm off the floor + at the knee + mid-thigh
2× 2+2+2@barbell, 3× 2+2+2@40-45% sn dl-%, rest 2min

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MUSCLE SNATCH + OHS + ninja DIP SNATCH *ninja=no feet - aseta jalkaterät valmiiksi vastaanotto leveyteen
2×2× 2+2+2@barbell, rest 2min

SNATCH + SNATCH from MID-THIGH + DIP SNATCH
2× 1+1+1@barbell, 3× 1+1+1@55-60% sn-%, rest 2min

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BACK SQUAT + SINGLE LEG RDL
*rdl: barbell snatch grip
3× 5 + 5 reps/leg@60% bs-% + mod weight 1-2 reps in reserve, rest 3-4min

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VERTICAL JUMP
3×3, rest 2min

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video: Snatch Lift Off - videolla näytetään normaali tempausveto polvelle : me tehdään harjoite paussi variaatiolla.

video: Pause Snatch Pull / Snatch Segment Pull
Set the snatch starting position and brace the trunk tightly. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible. Stop and hold in the first pause position for 1-3 seconds, ensuring proper position and whole foot balance. Move to the next pause position and repeat. After the final pause, complete the snatch pull, then return the bar to the floor.

video: Dip Snatch

video: Single Leg RDL

video: Vertical Jump
Stand with feet around hip width, brace the trunk, bend at the knees and hips to load the legs and swing the arms back, then swing the arms up as you push as aggressively as possible against the ground. Absorb the landing in a strong stance by bending the knees and hips.

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

10-12× SINGLE ARM DB ROW // DB CHINESE ROW
10-12× BENCH DIP // DB's TATE PRESS
10-12× WEIGHTED SIT UPS plate/DB Behind The Neck // AB ROLLOUT

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video: Single Arm DB Row

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: Bench Dip

video: DB's Tate Press

video: Weighted Sit Up plate/DB BTN - telakoi jalkaterät käsipainojen / patterin / kiinteiden kyykkyräkkien alle

video: Ab Rollout