LIGHT-MODERATE WEEK 1/10

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5×/side + 10×side
PLATE HALO CHOP + SIDE PLANK with SHOULDER EXTERNAL ROTATION

4×/side + 4× + 4×/side + 4×/side
CRAWL to KNEELING TWIST +
BACK TAPS to KNEELING PLANK TAPS +
BIRD DOG to DOWNDOG +
SIDE STEP KNEELING

10-20m LONG STEP WALKING LUNGE

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: PLATE HALO CHOP

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

video: 4 MOVEMENTS: 1. crawl to kneeling....+ 2.
https://www.facebook.com/share/r/1EqeX6DD3u/

video: LONG STEP WALKING LUNGE

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL SNATCH HIGH PULL + TALL MUSCLE SNATCH + OHS *tall=seiso suorana, lähtöasento tasajalalta
1-2× 3+3+3@barbell, rest btw sets 2min

SNATCH HIGH PULL from POWER POSITION + MUSCLE SNATCH from POWER POSITION + OHS
1-2× 3+3+3@barbell, rest btw sets 2min

SNATCH HIGH PULL + MUSCLE SNATCH + OHS
1-2× 3+3+3@barbell, 2-3× 1+1+1@light weight, rest btw sets 2min

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PAUSE POWER SNATCH + POWER SNATCH
*1-3sec pause at the knee
*both lift 1-2 sec pause in the power receiving position
2×2× 1+1@barbell, 3× 1+1@50-60%, sn-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@30%, fs-%, rest btw sets 2min

FRONT SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, rest btw sets 2-3min

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BULGARIAN SPLIT SQUAT + BENT OVER ROW
5× 5+5@light weight *RPE6-7, 3-4 reps left, rest btw sets 2-3min

*Bulgarian Split Squat unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti BSS perään

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videolla: kaikki kolme ensimmäistä kohtaa: TALL MUSCLE SNATCH + ...

video: SNATCH PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: MUSCLE SNATCH

video: PAUSE POWER SNATCH 0:15

video: PAUSE In The POWER RECEIVING POSITION

video: BULGARIAN SPLIT SQUAT

video: BENT OVER ROW

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

10× PUSH UPS

10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10× WEIGHTED TWISTING SIT UPS *kuorma niskassa, jalat telakoituna

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video: PUSH UPS

video: CHIN UPS

video: CABLE LAT PULL DOWN

video: WEIGHTED TWISTING SIT UPS

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KEHONHUOLTOA!