MODERATE WEEK 4/15

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

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10 GOBLET SQUAT, KB/DB/PLATE + 10 DUCK WALK / LUNGE w/ LEG RAISE
10 REVERSE ROW *penkkiote, suoravartalo, kevennys jalat koukussa
10 FROG GLUTE BRIDGE HOLD w/ PULLOVER, PLATE
5+5 BANDED SHOULDER ROTATION STRAING ARM *takaaeteen ja edestä taakse

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT SNATCH + SNATCH BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance +
3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell +
3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER SNATCH the barbell is in the power position

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH FROM POWER POSITION + SNATCH BELOW KNEE
2[1+1]@50-60%, 5[1+2]@70% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@66% pal 3-4min

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BLOCK/RACK PINS DEADLIFT below knee
3x3@105% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
10x1@60% *rest for 30 sec between reps

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EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS
OpenGym

10 HIP THRUST, BB+weight
10 BENT OVER ROW, BB *alavatsa, myötäote
15@weight BACK RAISE