MODERATE-HEAVY WEEK 8/11

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + PRESSING SQUAT/POWER JERK
2x2x[1+1+1+1]@barbell, rest btw sets 1min

CLEAN + SPLIT JERK
2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 2x1x[1+1]@80%, jerk-%, rest btw sets 2min

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SNATCH SHOULDER PRESS + OHS + PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + SNATCH BALANCE
2x1x[1+1+1+1+1]@light barbell, rest btw sets 1min

B1. OHS
3@barbell, 3@up to 95%, then DROP SETS 3x3@-10%, ohs-%, rest btw sets 2min

B2. SNATCH BALANCE
3@barbell, 3@up to 95%, then DROP SETS 3x3@-10%, ohs-%, rest btw sets 2min

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CLEAN PULL *full foot, use straps
2@100%, 2@105%, 2@110%, jerk-%, rest btw sets 2min

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 20-30sec weighted SIDE PLANK *kässäri lonkan päälle
A2.1 10-12x LU RAISES *plate/db // A2.2 10-12x MEADOWS ROW
A3. 10x /side RUSSIAN TWIST *plate

Rest as needed

KEHONHUOLTOA!

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video: LU RAISES

video: MEADOWS ROW 1:52