LIGHT WEEK 1/14

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

20× FLOOR plate/light barbell PULLOVER liike tehdään suorilla käsillä ja jalat pidetään suorana kohti kattoa koko sarjan ajan

15× + 10×/side FROG STRETCH + ACTIVE HIP INTERNAL ROTATION tee ensin 15× frog stretch koko liikkeenajan lantion hallinta säilyy neutraalina ja tee pumppausten jälkeen yhdelle puolen kerrallaan jalkaterän nostot 10×

10×/side SIDE SQUAT with 1-ARM LATERAL RAISE DB/PLATE *jalat leveässä haara-asennossa - dynaaminen liike - sivukyykky yhdistetty yhden käden vipunostoon vartalon ojentuessa, kuorma suoran jalan puolella, kyykkyyn mennessä vie kuormaa ylhäältä alas lähelle koukistuvan jalan säärtä

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

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video: PLATE PULLOVER - tee liike jalat suorana kohti kattoa

video: FROG STRETCH

video: ACTIVE HIP INTERNAL ROTATION 0:47

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SNATCH DEADLIFT to POWER POSITION + SNATCH HIGH PULL from POWER POSITION + TALL SNATCH
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2@barbell, rest btw sets 1min

NINJA POWER SNATCH from POWER POSITION + NINJA SNATCH from POWER POSITION + SNATCH BALANCE
*ninja snatch - pause in dip position for 1-2 seconds, *ninja - no feet, *use straps
2× 1+1+3@barbell, 3-4× 1+1+3@50%, rest btw sets 2min

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CLEAN DEADLIFT to POWER POSITION + CLEAN HIGH PULL from POWER POSITION + TALL CLEAN + POWER JERK
*high pull - pause in dip position for 1-2 seconds, *tall - flat footed
2× 2+2+2+3@barbell, rest btw sets 1min

NINJA POWER CLEAN from POWER POSITION + NINJA CLEAN from POWER POSITION + PAUSE POWER JERK + SPLIT JERK
*ninja clean & pause power jerk - pause in dip position for 1-2 seconds, *ninja=no feet
2× 1+1+1+1@barbell, 1+1+1+1@48-52%, 1+1+1+1@52-57%, 2× 1+1+1+1@57-62%, rest btw sets 2min

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ECCENTRIC BACK SQUAT *3-5 sec slow down
3@barbell, 2×3@50%, rest btw sets 2-3min

BACK SQUAT
3@up to 71-76%, rest btw sets 3min

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video: SNATCH DEADLIFT to POWER POSITION

video: SNATCH PULL from POWER POSITION - videolla normaali veto - tee high pull

video: SNATCH from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your hips. Pause in this dip position for 1-2 seconds, then drive straight up out of the dip with the legs and complete a snatch as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.

video: CLEAN DEADLIFT to POWER POSITION - videolla normaali veto - tee high pull

video: CLEAN from POWER POSITION videolla jalan irrotuksella - tee ninja = no feet

video: ECCENTRIC BACK SQUAT

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ACCESSORY FULL BODY WORKOUT
note: 2 reps in reserve! Järjestyksellä ei ole väliä!

2-3 rounds:
12x ROLL ABS
12x GOOD MORNING *low bar, knees bend
12x SEATED CABLE ROW CLOSE GRIP
6+6x KICKSTAND SQUAT *DB

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video: GOOD MORNING 2:02

video: SEATED CABLE ROW CLOSE GRIP

video: KICKSTAND SQUAT

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KEHONHUOLTOA!