MODERATE-HEAVY-MAXIMAL WEEK 7/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
6+6 LEG PULL FRONT & 6+6 CHILD POSE with TWIST modifications
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: LEG PULL FRONT

video: CHILD POSE with TWIST modifications

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2@50%, 1@up to 74%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + JERK DRIVE + SPLIT JERK *both side 1+1
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3x[1+1]@100%-100+%, rest btw sets 2min

HUOM! Jatka progressio loppuun "vanhalla" peeärrällä - uudet otetaan käyttöön seuravaan jaksoon.

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FRONT SQUAT+ JERK DRIVE
*jerk drive: Stand in your jerk drive stance with the bar in the jerk rack position. Brace your trunk as you would for a jerk, then dip and drive exactly as you do for a jerk. As you reach the top of the drive, pull the head back and use the arms to push the bar up off the shoulders just as you would in this phase of a jerk.
3+1-3@up to 85%, rest btw sets 2min

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CLEAN PULL *full foot
2x1@115-120% jerk-%, rest btw sets 2min

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video: JERK DRIVE