LIGHT MODERATE WEEK 3/4

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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PAUSE SPLIT SQUAT OHS BALANCE
*pause 2-3sec, both side
3[2+2]@barbell with banded & weight pal 2min

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POWER SNATCH from Above Knee + OHS + DROP SNATCH
1+2+3@barbell, 4[1+2+3]@up to 60% sn-%, rest between sets 2min

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BLOCK POWER CLEAN *from Above Knee + FRONT SQUAT + SPLIT JERK *both side
3+2+2@barbell, 3[3+2+2]@up to 50% jerk-%, rest between sets 2min

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FRONT SQUAT
3x3@RPE8, 2-3 reserve for reps, rest between sets 2min

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PAUSE CLEAN PULL *1 sec pause at the knee + mid-thigh - full foot
3x4@75% jerk-%, rest between sets 2min

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SUPERSET: quality

2-3 rounds:
6 SNATCH SOTS PRESS *kyykyssä/matalalla boxilla istuen niskantakaa punnerrus
6 RDL *jerk grip
10 CHIN UP *vastaote
3 SEATED VERTICAL JUMP

Rest between rounds 2min

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video: SEATED VERTICAL JUMP