LÄMMÖT

HUOM!! (kesto yht. n.20min) ennen keppi/tanko jumppaa
1-2 rounds:
5 + 5 WINDMILL, lintti

3-5 + 3-5 ROLLING PISTOL SQUAT / PISTOL SQUAT

10+10 - 10+10 BICYCLE ABS + LEG LIFT

3 + 3 ONE ARM OH LUNGE FORWARD + SIDE SQUAT + LUNGE BACKWARD

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SNATCH (SN) GRIP
3[1+1]+3 TALL MUSCLE SN & OHS + SQUAT POSITION MUSCLE SN
3+3[1+1+1+1] HIP SN BALANCE + SN PRESS & OHS & SN DROP & SOTS PRESS
3+3+3 HIT & HIGH PULL + HIT & JUMP + HIT & POWER SN
3[1+1] SN PULL TILL POWER POSITION & MUSCLE SQUAT SN
3[3+1] POWER POSITION BOUNCE & MUSCLE SQUAT SN
3[1+1+1+1] HIP SN + SN ABOVE KNEE + SN BELOW KNEE + SN

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Nosta päivän maksimit joko salilla tai vaihtoehtoisesti Lepun (Jorma Rajakangas) pn-kisoissa Leppävirran amiskalla la 30.10.2021, punnitus klo 10.00-11.00 ja kisat alkavat klo 12.00.

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SNATCH PÄIVÄN 1RM

LÄHESTYMINEN (20-24min)
3@tanko, 2@50%, 3@55%, 2@60%, 2@65%, 2@71%, 2@76%, 1@81%, 1@86%, 1@91%, 1@93%, (1@96%) pal 2min

LAVA
1@96-98%, 1@98-101%, 1@101-103%

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10min tauko

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CLEAN + JERK PÄIVÄN 1RM

LÄHESTYMINEN (20-24min)
3+3@tanko, 2+2@50%, 2+2@55%, 1+1@60%, 1+1@65%, 1+1@71%, 1+1@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min

LAVA
1+1@96-98%, 1+1@98-101%, 1+1@101-103%