MODERATE WEEK 5/15

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

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3 PAUSE REVERSE LUNGE + PAUSE FORWARD LUNGE + PAUSE SIDE SQUAT + PAUSE CURTSY LUNGE 3-sec pause at the bottom of the squat

10 +10 TABLE TOP BRIDGE + TABLE TOP with ROCK FOR- & BACKWARD lantion nosto + keinutukset yläasennossa eteen- ja taaksepäin - koko liikkeen ajan kyynärpäät suorana

5 SINGLE STRAINGHT LEG STRECTH selinmakuulla nosta yläkroppaa ja toinen jalka suorana, ota käsillä suoran jalan reidestä kiinni, kiipeä jalkaa pitkin pohkeeseen/nilkkaan, laskeudu hitaasti alas, toista toiselle puolen

10 PLANK HAND SHIFT, banded lankussa käsi askellus sivulle kuminauhalenkki vastuksena

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2 x 5 1-ARM FRONT RACK ELBOW ROTATION *thenar/full grip +
5 SNATCH OVERHEAD DELIVERY or MUSCLE SNATCH in SQUAT +
5 PRESS BTN or SOTS PRESS +
5 GOOD MORNING OH on the toes +
5 1-LEG RDL

2-3x 3-POSITION PAUSE SNATCH PULL + 2 SNATCH PULL *2cm off the floor + knee + power position - huuda "101" jokaisen paussin kohdalla

2x 3-POSITION MUSCLE SNATCH + 3-POSITION MUSCLE SQUAT SNATCH *floor + knee + hip position - hip contact

3x
1+1 HIP PANDA PULL + HIP SNATCH +
1+1 PANDA PULL BELOW KNEE + SNATCH BELOW KNEE +
1+1 PANDA PULL + SNATCH

2x 3-POSITION POWER SNATCH + 3 SNATCH BALANCE + 3 OHS *floor + knee + hip - 2sec pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH FROM POWER POSITION + SNATCH BELOW KNEE
2[1+1]@50-60%, 6[1+2]@70% pal 2min

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@70% pal 3-4min

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SUMO DEADLIFT + 3 PAUSE SQUAT VERTICAL JUMP
*3-sec pause at the bottom of the squat
3x8@76-91% bs-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
12x1@60% *rest for 30 sec between reps

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EXTRA Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

8+8 ANTI-ROTATION LANDMINE
8-12 BANDED SEATED 1-LEG HAMSTRING CURL
12 1-LEG SEATED CALF RAISE