MEDIUM HEAVY WEEK 5/13

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

5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

10x SIDE STEP PLANK

5x CAT COW & DOWNWARD FACING DOG & LIZARD & WIDE LEGGED FORWARD BEND TWIST POSE & WARRIOR I & STANDING YOGA SEAL *one side

10x SIDE STEP PLANK

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2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
3+3 REBOUND JERK
2+2 GMS SPLIT JERK DROP

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HIP SNATCH + SNATCH BALANCE + OHS
2+2+2@up to 50% sn-% pal 1min

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SNATCH
1@60%, 1@70%, 1@75% 1@80%, 1@85% pal 1min

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CLEAN + JERK
1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85% jerk-% pal 2min

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CLEAN PULL *first reps full foot
4x5@85% jerk-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~30% bs-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30-60 TOE TAPS
10@DB HAMMER CURL
10@weight BACK RAISE