LIGHT WEEK 4/13

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

5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

10x SIDE STEP PLANK

5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

10x SIDE STEP PLANK

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2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
3+3 REBOUND JERK
2+2 GMS SPLIT JERK DROP

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SNATCH from POWER POSITION *no dip
8x1@up to 55% sn-% pal 1min

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BLOCKS CLEAN + JERK *bb above knee
8[1+1]@55-60% jerk-% pal 2min

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FRONT SQUAT
3x3@80% pal 2min

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BACK SQUAT JUMP
3x5@up to ~25% bs-% pal 2min

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PM VARKAUS su 29.1.2023

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POWER SNATCH + SNATCH + SNATCH BALANCE
3[2+1+2]@up to 50% sn-% pal 2min

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SNATCH + SN Below Knee
3[1+2]@50% sn-% pal 2min

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POWER CLEAN + CLEAN + SPLIT JERK
3[2+1+2]@up to 50% jerk-% pal 2min

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CLEAN + JERK
3[1+2]@50% jerk-% pal 2min

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FRONT SQUAT
3@50%, 3@60%, 4x3@70% pal 2min

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CLEAN HIGH PULL
3@81%, 2x2@91%, 3x2@101%, 1-2x2@106% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30-40 HUNDREDS
10@BB+weight BENT OVER ROW *vastaote
6@BB CURL

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