HEAVY WEEK 9/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

--

2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ +
2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

---

SNATCH (~30min)
2x3@BB, 3@up to 50%, 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 1@97%, 3x1@100+% pal 2min

---

10-15min tauko

---

CLEAN + SPLIT JERK (~30min)
2[2+2]@BB, 2+2@up to 50%, 1+1@60%, 1+1@65%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 1+1@97%, 3[1+1]@100+% pal 2min

---

---

WL BEGINNERS week 4/4

SNATCH
1@up to MAX pal 2min

--

CLEAN + SPLIT JERK
1+1@up to MAX pal 2min

---

BACK SQUAT
1@up to max 1RM pal 3-4min

---

---

ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

3+3@RPE10 ALTERNATIVE MILITARY FLOOR BENCH *DB

5 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

3 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee