MODERATE WEEK 4/4

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OMATOIMI LÄMMÖT n. 10-15min

*peruslämpö ja avaavat nivelkulmat (liikkuvuus) ja aktivoivat liikkeet

esim.
peruslämpö: soutu/pyöräly/askelkyykky jne.
avaavat: ranteet/olkapäät/rinta, ranka, lonkka/lonkankoukistajat, pakarat, nilkat/pohkeet, etumainen säärilihas
aktivoivat: selkä, vatsa, pakarat, takareidet

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HALTING CLEAN DEADLIFT (to power position) + POWER NINJA CLEAN from power position
*halting cl dl hold this position for 2-3 seconds
2x2[2+1]@barbell, 3-4[2+1]@up to 50% jerk-% rest between sets 2min

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CLEAN PULL *full foot + NINJA CLEAN + PUSH JERK
2×2[2+1+1]@barbell, 3[2+1+1]@50%, 2[2+1+1]@65%, jerk-%, rest between sets 2min

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BENCH PRESS
2x3@RPE9 *1-2 reserve for reps, rest between sets 2min

INCLINE BENCH PRESS *narrow grip
1x20@light *~50% previous bench press kg

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FRONT SQUAT
3x3@RPE9, 1-2 reserve for reps, rest between sets 2min

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METCON