MODERATE-LIGHT WEEK 9/12

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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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BLOCK SNATCH HIGH PULL from BELOW KNEE +
BLOCK POWER SNATCH from BELOW KNEE +
BLOCK SNATCH from BELOW KNEE
2× 2+1+1@barbell, 1+1+1@up to 70%, sn-%, rest btw sets 2-3min

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CLEAN PULL + CLEAN from BELOW KNEE + SPLIT JERK *split jerk to the other side on the next set
2×2× 1+2+1@barbell, 1+2+1@up to 70%, jerk-%, rest btw sets 2min

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SNATCH PUSH PRESS + OHS + PRESSING SNATCH BALANCE + SNATCH BALANCE
2×2× 1+1+1+1@barbell, rest btw sets 2min

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

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DEFICIT SNATCH PULL
2-3×2@90%, sn-%, rest btw sets 2min

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video: DEFICIT SNATCH PULL

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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

10-15×/side TWISTING SIT UP *jalat voi olla telakoituna, kuormalla tai ilman

x-time BACK EXTENSION HOLD

8× DB PULLOVER

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video: TWISTING SIT UP

video: DB PULLOVER

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KEHONHUOLTOA!