Kehonhuolto viikko - omatoimina venyttely, mobbailu, lenkkeily, hieronta -

LÄMMÖT

HUOM!! (kesto yht. n.15min) ennen keppi/tanko jumppaa omatoimisesti
2 rounds:
10 Hip Open Frog Position (on bench)
10 + 10 Side Squat
5 + 5 Hip Airplane
10 Good Morning Squat

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1-2 rounds: Snatch (Sn) grip
3 x [Sn Start Position Forward & Backwards Balance Eyes Closed + Sn Eyes Closed]
3 x [Chest Sn + Hip Sn + Sn Above Knee Sn + Sn Below Knee]
3 x [Muscle Sn In Squat + Sotts Press + Sn Drop]
3 x [Sn High Pull 2s Stop Above Knee + Sn Above Knee + OHS]

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TAKAKYYKKY
2@50%, 2@60%, 3x2@70%pal. 2-3min

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HIP POWER SNATCH + POWER SNATCH
4[1+2]@nousu 60% rate-% pal. 2min

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HIP PANDA PULL + HIP POWER CLEAN + POWER JERK
3[1+2+2]@kevyt pal. 2min

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KEHONHUOLTOA n. 30 min kts. monisteet vapaa valintainen väline, rulla/pallo/tanko/kuminauha