MEDIUM HEAVY WEEK 5/13

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

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRD DOG & HINDU PUSH UP

5x REAR LUNGE with ANKLE TOUCH & TRIANGLE & SUGARCANE POSE *one side

5x BIRDDOG & HINDU PUSH UP

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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 + 2 GM S SJ DROP

2x 5 RDL + 5 FS
3 PAUSE CLEAN PULL *pause 2cm floor + knee + power position
3 CLEAN PULL to PWR position
3 CLEAN HIGH PULL *first reps full foot

3 TALL MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN
3 NINJA CLEAN

3 SLOW MOTION CLEAN
PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor

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TALL POWER CLEAN + TALL CLEAN
1+1@up to 50% jerk-% pal 1min

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BLOCKS CLEAN *bb below knee
2@80%, 2@83%, 1-2@85%, 2@80%, 2@83%, 1-2@85% pal 2min

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REBOUND JERK
2-3x3@up to 60% jerk-% pal 2min

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JERK DRIVE + SPLIT JERK
1+2@80%, 1+2@83%, 1+1@85%, 1+2@80%, 1+2@83%, 1+1@85% pal 2min

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FRONT SQUAT + JERK DIP SQUAT
4[2+1]@80% fs-% pal 2min

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OHS
4x3@80-85% sn-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30@weight RUSSIAN TWIST
6@STIFF-LEGGED DL
8@DB PULLOVER