MODERATE HEAVY WEEK 13/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION

8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded

• KIERROS ALUSTA TOISELLE PUOLEN

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2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION +
5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot, on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot, on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL *full foot, on the toes

2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN

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POWER SNATCH + OHS
3-4[2+1]@up to 60% sn-% pal 2min

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POWER CLEAN + POWER JERK
3-4[1+2]@up to 60% jerk-% pal 2min

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BACK SQUAT
1@up to 80% pal 2-3min

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Accessory exercises: 3 rounds (core/bodybuilding)

10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE