LIGHT WEEK 1/13

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

10-15 REPS:
WRIST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

10-20 DEADBUG PALLOF PRESS

Kuva:
3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5x WIDE LEGGED FORWARD BEND TWIST POSE

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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 *full foot
3 PANDA PULL

3 HIP CLEAN HIGH PULL *on the toes
3 TALL MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN

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

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JERK RHYTHM DIPS *3 dips + 1 split jerk
3[3+1]@up to 55% jerk-% pal 2min

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PAUSE SPLIT JERK *3 sec pause dip bottom
3x3@60% pal 2min

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PAUSE CLEAN PULL + POWER CLEAN *pause 2cm floor + knee + power position
3[2+1]@up to 50% jerk-% pal 2min

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BLOCKS POWER CLEAN + CLEAN *bb high above knee
3+2@55%, 3[3+2]@60% jerk-% pal 2min

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BACK SQUAT + PAUSE BACK SQUAT *5 sec pause bottom pos.
2+1@50%, 2+1@60%, 2[2+1]@65% pal 2min

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FLOATING HALTING CLEAN DEADLIFT *no floor contact & last rep 2-3sec pause power pos.
4x3@70% jerk-% pal 2min

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PUSH PRESS BTN *Behind The Neck
2x3@40-50%, 3@50-60% jerk-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[4+4+4]@bb pal 1-2min

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POWER CLEAN + POWER JERK
3+3@bb, 2[2+3]@up to 50%, 1+3@60%, 4[1+3]@71-73% jerk-% pal 2min

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VERTICAL JUMP 3x5 pal 2min

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BACK SQUAT
3@55%, 3@65%, 3@75%, 3x3@85%, (1@90%) pal 2-3min

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RDL *sn grip
5@50%, 3x5@60% sn-% pal 2min

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Accessory exercises: sama

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Accessory exercises: 3 rounds (core/bodybuilding)
10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE

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