MODERATE LIGHT WEEK 9/10

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WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. HIP AIRPLANE - right side
2. TALL KNEELING RUSSIAN TWIST PRESS with PLATE modifield
3. HIP AIRPLANE - left side
4. RUSSIAN BABY MAKER
5. FOREAM PLANK PULL-THROUGH with PLATE

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video: HIP AIRPLANE

video: TALL KNEELING RUSSIAN TWIST - videolla ei ole PRESS-liikettä, katso alempi

with PRESS - videolla kaveri tekee istuiltaan

video: RUSSIAN BABY MAKER

video: FOREAM PLANK PULL-THROUGH

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

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

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SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest btw sets 2min

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CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@30%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

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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

10× KOPENHAGEN RAISE *straight leg / bent knee

10× BANDED FACE PULL

10× + 30sec BACK EXTENSION + PLANK with weight

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video: KOPENHAGEN RAISE *straight leg & bent knee

video: BANDED FACE PULL

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KEHONHUOLTOA!