HEAVY WEEK 4/10

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

15× + 5×/side
PLATE BRIDGE PRESS & PULLOVERS + PLATE REVERSE LUNGE WITH TWIST *bridge press...= nosta lantio ylös, tee punnerrus rinnalta ja jatka liike päänyli lattiaan suorilla käsillä - palauta rinnalle ja toista, *lunge twistillä - kierrä vartaloa etumaisen jalan puolelle

3×/side + 3×/side + 3×/side + 5×
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT to REVERSE PLANK KNEES

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
20× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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video: PLATE REVERSE LUNGE WITH TWIST

video: SQUAT & REACH

video: FORWARD FOLD with THORACIC ROTATION

video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/

video: HIP LIFT to REVERSE PLANK KNEES - videolta LIIKE 1
https://www.facebook.com/share/r/174BtNHkTz/

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN +
CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION *tall=seiso suorana, lähtöasento tasajalalta
1-2× 1+1+1+1@barbell, rest btw sets 2min

CLEAN HIGH PULL + MUSCLE CLEAN
2×2× 1+1@barbell, rest btw sets 2min

MUSCLE CLEAN
1@find your 1RM of the day! rest btw sets 2-3min

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POWER CLEAN + POWER JERK
2×2× 1+1@barbell, 1+1@work up to heavy 1RM of the day, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@40%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMAP@85% max effort for final set, rest btw sets 2-3min

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BENCH PRESS + PUSH JERK IN SNATCH
2-3× 5+5@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

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video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: MUSCLE CLEAN

video: PAUSE POWER CLEAN *at the knee 0:16

video: PAUSE In The POWER RECEIVING POSITION

video: ECCENTRIC SHOULDER PRESS

video: PUSH JERK IN SNATCH

video: SNATCH PUSH JERK

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

15×/step side KB/DB WALKING LUNGE

10× + 10× REAR DELT ROW & FLY + SEATED CABLE ROW

10× + 30sec/side BACK EXTENSION + SIDE PLANK with weight

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video: REAR DELT ROW & FLY 3:44

video: SEATED CABLE ROW 0:15

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KEHONHUOLTOA!