LIGHT-MODERATE WEEK 4/10

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WARM UP n. 15-20min

2 rounds: no shoes

5+5 ADDUCTOR ROCK BACK w/ REACH THROUGH +
5+5 HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH
8+8+8 BANDED SIDE STEP both side + SQUAT *band on feet & 8+8 PLANK with banded HIP FLEXOR
6 DROP to SPLIT *unweighted
12 SHOULDER TAP IN PIKE

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video: ADDUCTOR ROCK BACK w/ REACH THROUGH

video: HALF KNEELING HIP FLEXOR & HAMSTRING STRETCH

video: BANDED SIDE STEP

video: PLANK with banded HIP FLEXOR

video: DROP to SPLIT

video: SHOULDER TAP IN PIKE

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NINJA SNATCH from POWER POSITION + OHS + SNATCH DROP
2[3+3+3]@barbell, rest btw sets 1min

NINJA SNATCH + SNATCH
2+1@barbell, 2+1@50%, 2+1@60% rest btw sets 2min

SNATCH
3@65%, rest btw sets 2min

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NINJA CLEAN from POWER POSITION + SHOULDER PRESS + REBOUND JERK
2[3+3+3]@barbell, rest btw sets 1min

NINJA CLEAN + CLEAN + JERK
1+1+1@barbell, 1+1+1@50%, 1+1+1@60%, 1+1+1@70%, rest btw sets 2min

CLEAN + JERK
1+1@74%, rest btw sets 2min

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ZOMBIE SQUAT
2x3@50%, rest btw sets 2min

FRONT SQUAT + 5 BOX JUMP *hypyn vastaanotto kevyt kontakti & mahdollisemman suoralle jalalle
3x3@60-70%, rest btw sets 2min

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SNATCH PULL *full foot
2x2@70-75% sn-%, rest btw sets 2min

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SUPERSET: quality - light, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

8 PENDLAY ROW *barbell + weight
10 HIP THRUST *barbell + weight
8+8 DB L SEATED PRESS / BENCH SEATED PRESS
8@~40-45% bw LAT PULLDOWN *lapiokahva

Rest as needed