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 BEAR CRAWL BIRD DOG *hold 8-10 sec

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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2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

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

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 PRESS to JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
2 PWR JERK into SQUAT JERK *pwr j bottom pos. 3sec pause then sj
2 GMS SPLIT JERK DROP

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

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BLOCKS POWER SNATCH + OHS *bb high above knee
3+3@55%, 3+3@60%, 2[3+3]@65% sn-% pal 2min

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CLEAN + SPLIT JERK
2+1@50-55%, 1+2@55-58%, 2+1@58-60%, 1+2@50-55%, 2+1@55-58%, 1+2@58-60% jerk-% pal 2min

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RDL *cl grip
4x3@60-70% jerk-% pal 2-3min

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BENCH PRESS
4x2@up to 50-60% bench-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~20% bs-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE SN + SN BALANCE
2[4+4]@bb pal 1-2min

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HANG SNATCH *above + below knee, use straps
3+3@bb, 2[2+2]@up to 50%, 2[2+1]@60%, 2[2+1]@71%, 2[2+1]@76%, 2[1+1]@81%, (1+1@86%) sn-% pal 2min ( * ) jos kuleksii

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SNATCH PUSH PRESS + SNATCH BALANCE
2[4+1]@50%, 4+1@60%, 2[3+1]@71%, 3[3+1]@81%, (2+1@91%) sn-% pal 2min (*) jos kuleksii

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BLOCKS SNATCH HIGH PULL *bb above knee
2x6@60%, 2x4@71%, 2-3x4@81% sn-% pal 2min

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Accessory exercises: sama

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Accessory exercises: 3 rounds (core/bodybuilding)
15 ROMAN CHAIR SIT UP
10@weight REAR DELT FLY
10@weight BACK RAISE

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