LIGHT WEEK 1/2

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Voit halutessasi ottaa tällä viikolla edellis viikkojen maksimeita,
mikäli ovat jääneet välistä.

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omaa lämppää 15min

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Barbell technique:

CLEAN GRIP RDL + CLEAN GRIP GOOD MORNING PUSH PRESS ON TOES
2x 3+3@barbell, rest btw sets 1-2min

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SHOULDER PRESS + JERK GRIP OHS
2x 3+3@barbell, rest btw sets 1-2min

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PRESSING SPLIT JERK + SPLIT JERK *split jerk 2+2
2x 4+4@barbell, rest btw sets 1-2min

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TALL CLEAN + TALL SPLIT JERK *tall flat footed, jerk 1+1
2x 3+2@barbell, rest btw sets 1-2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION *flat footed + CLEAN HIGH PULL from POWER POSITION + CLEAN
*high pull - elbows ups
2x 2+2+2+2@barbell, rest btw sets 1-2min

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CLEAN PULL **full foot + CLEAN PULL
2x 2+2@light weight, rest btw sets 1-2min

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Hengittelyä

For Time:

CLEAN + JERKS

1-2-3-4-5-5-4-3-2-1 reps

Choose load (50%-70% of maximum) and stick with that weight through all rounds. Rest as needed between rounds.

With a running clock complete (30) Clean and Jerks for time. Power Cleans or Full Cleans are acceptable. You may re-set after the Clean, or catch the Bar in the rack position for the Clean and push straight into the Jerk without pausing. Power / Push Jerks or Split Jerks are acceptable.

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KEHONHUOLTOA!

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video: muutoin sama, mutta työntö otteella: SNATCH GRIP GOOD MORNING PUSH PRESS ON TOES - videolla ei ole päkiälle nousua

video: CLEAN DEADLIFT to POWER POSITION

video: CLEAN PULL from POWER POSITION -- HOX!! Tee HIGH PULL, 2 ensimmäistä toistoa pidä kokojalkapohja lattiassa (videolla normaali veto päkiälle nousten, lähtö power positiosta)