MODERATE WEEK 8/10

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

10× LU RAISES *light weight

5-8× Modifield PALLOF PRESS + OH PRESS + OH SIDE BEND with 2sec hold each movements

5-8×/side SPLIT SQUAT HALO *plate

DYNAMIC Warm Up : 6 movements *katotaan videolta.. :)

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video: Lu Raises

video: Modiflied Pallof Press *aloita eka videolla ja jatka liikettä seisten toiseen videoon jossa sivutaivutus

https://www.facebook.com/watch/?v=528990454834072

video: Split Squat Halo

video: Dynamic warm up : 6 movements
https://www.instagram.com/p/Db7oiZSMKlz/

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TALL MUSCLE SNATCH + TALL POWER SNATCH + TALL SNATCH + DROP SNATCH + SNATCH SOTS PRESS
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH
2×3@barbell, 4×3@75% sn-%, rest 2min

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TALL MUSCLE CLEAN + TALL POWER CLEAN + TALL CLEAN + PUSH PRESS + POWER JERK
2×2× 1+1+1+1+1@barbell, rest 1min

CLEAN + SPLIT JERK
*jerk: työnnä joka sarja eri puolelle ja pidä pito vastaanotossa 2-5s - mikäli horjuva, tasapainoton tai kuorma ei ole lapojen päällä - korjaa kaikki ennen pitoa!
2×2× 1+1@barbell, 4× 1+1@80% jerk-%, rest 2min

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video: Tall Muscle Snatch

video: Tall Snatch

video: Drop Snatch

video: Snatch Sots Press / Press In Snatch

video: Tall Muscle Clean

video: Tall Clean

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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.

8-12× PULL UP or LAT PULLDOWN *myötäote

10-15× WEIGHTED BACK EXTENSION + HOLD 10s last rep // UPPER BACK EXTENSION + HOLD 10s last rep *kuorma yläselän päällä

10-15× LYING LEG RAISES // 8+8×/side+8×/side LANDMINE OH SIT UP + LANDMINE SIDE to SIDE LEG RAISES + LANDMINE HALF KNEELING ROTATIONS

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video: Pull Up

video: Lat Pulldown

video: Back Extension

video: Upper Back Extension

video: Lying Leg Raise

video: Landmine oh sit up + Side to Side Le Raises + Half Kneeling Rotations
https://www.facebook.com/share/r/19GdL7XTHo/