LIGHT WEEK

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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PAUSE OHS BALANCE *pause 3sec bottom position
4x3@barbell with banded & weight, rest between sets 2min

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NINJA POWER CLEAN + FRONT SQUAT + PUSH PRESS
4[1+2+3]@up to 60% jerk-%, rest between sets 2min

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PAUSE SNATCH PULL *1 sec at the pause knee + mid-thigh - full foot
3x2[1+1]@60% sn-%, rest between sets 2min

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PAUSE FRONT SQUAT *pause 2-3sec in the down position, GO UP FAST!!!
3x3@RPE7, 3-4 reserve for reps, rest between sets 2min

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RDL *jerk-grip
2x5-7@RPE8, 2-3 reserve for reps, rest between sets 3min

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SUPERSET: quality

2-3 rounds:

6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
12 GOOD MORNING
10 PULL UP *myötäote
6 DEPTH JUMP *korokkeelta hyppy boxille

Rest between sets 2min