MODERATE HEAVY WEEK 10/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

3x *one side
REAR LUNGE with ANKLE TOUCH &
TRIANGLE &
REVOLVED TRIANGLE &
SUGARCANE POSE &
HALF MOON

5x *one side
BIRD DOG w/ theraband &
LATERAL SIDE STRETCH

• KIERROS ALUSTA TOISELLE PUOLEN

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

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BLOCKS CLEAN *2cm off the floor
1-2@90%, 1@93%, 1@95%, 1-2@90%, 1@93%, 1@95% pal 2min

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REBOUND JERK
2-3x3@up to 60% jerk-% pal 2min

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SPLIT JERK
1-2@90%, 1@93%, 1@95%, 1-2@90%, 1@93%, 1@95% pal 2min

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FRONT SQUAT + JERK DRIVE
4[2+3]@80% fs-% pal 2min

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CLEAN PULL *first reps full foot
3-4x2@110-115% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

30@weight RUSSIAN TWIST
6@BB+weigth GOOD MORNING
10@BB BENT OVER ROW *vastaote