LIGHT / MAXIMAL WEEK 1/15

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

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12+12+12 KNEELING WRIST MOBILIZATION *sormet eteenpäin + sivulle + taakse eli polviin päin
12 LAT STRETCH *wall, rack, barbell, banded
12 HALF KNEELING HIP ROLL BACK & THORACIC REACH UNDER *adductors & deep chest

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5-8+5 QUADRUPED SQUATING TO COUNTERBALANCE SQUAT + same w/ KB, DB
6+6 PRESS FROM SPLIT *jerk grip
10 HIGH PLANK + HIGH SIDE PLANK w/ THORACIC ROTATION
15 BACK EXTENSION w/ STRAIGHT ARM I-Y-T RAISE *kädet ulkokierrossa peukku kohti kattoa, (I-asento) suoraan pään vieressä 5x nosto jne.

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2x5 1-ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT CLEAN + CLEAN BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance + 3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell + 3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER CLEAN the barbell is in the power position

2x 3-POSITION POWER CLEAN + 3 POWER JERK + 3+3 SPLIT JERK floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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FRONT SQUAT JERK *split jerk/power jerk/squat jerk
5x2@30-40% jerk-% pal 2min

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3-POSITION POWER SNATCH
*floor + below knee + hip - pauses in the receiving position
5[1+1+1]@40-50% sn-% pal 2min

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POWER CLEAN + SHOULDER PRESS + PUSH PRESS + POWER JERK (squat jerk Niko&Riikka)
3[1+3+3+3]@light weight (~30% jerk) pal 2min

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PAUSE BACK SQUAT
*5-sec pause at the bottom of the squat
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
3x3@40-60% pal 3min

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CONCENTRIC QUARTER SQUAT JUMP
*blocks/rack pins - Drive as hard as possible to jump maximally!
3x5@up to 20% bs-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

12 BENCH DIP, BW/+WEIGHT
10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä
6 SEAL ROW BENCH, BB *sn-grip