LIGHT-MODERATE WEEK 1/10

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Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin - erilainen liike kuin kahdella edellis kerralla

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TALL MUSCLE SNATCH + TALL POWER SNATCH + TALL SNATCH + DROP SNATCH + SNATCH SOTS PRESS *tall+drop=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

SNATCH + SNATCH from ABOVE KNEE + SNATCH SNATCH BALANCE *use straps
1×2× 1+2+2@barbell, 4× 1+2+2@62-67%, sn-%, rest 2min

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TALL MUSCLE CLEAN + TALL POWER CLEAN + TALL CLEAN + SHOULDER PRESS + TALL POWER JERK *tall=flat feet
2×2× 1+1+1+1+1@barbell, rest 1min

CLEAN + CLEAN from ABOVE KNEE + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 1+2+1+2@barbell, 4× 1+2+1+2@62-67%, jerk-%, rest 2min

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SNATCH PULL from ABOVE KNEE *use straps
3-4× 5@55-60% sn dl-%, rest 2-3min

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video: Tall Muscle Snatch

video: Tall Snatch

video: Drop Snatch

video: Snatch Sots Press / Press In Snatch

video: Snatch Balance

video: Tall Muscle Clean

video: Tall Clean

video: Tall Power Jerk

video: Snatch Pull "hang" - videolla Greg tekee puolesta reidestä taikka polvelta - tehdään tältä väliltä :) n. 5cm polven yläpuolelta

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Pieksämäen kisaajat

kisa info & ilmoittautuminen:
https://www.suomisport.fi/events/52875e08-9103-4225-a398-738d0f5ae719

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% - up to the starting weight, rest 2-3min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2+2@barbell, rest 1min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95% - up to the starting weight, jerk-%, rest 2-3min

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BOX JUMP
3×5, rest 2-3min