Treeni 2 (Weightlifting)
Warm Up
4 min cardio, add speed each min.
then 2 rounds
5+5 lunge elbow strech
10 band pull aparts + 10 banded pass throughs

5 wall squats
5 snatch high pulls
5 hang clusters

Weightlifting
3x 3-position power snatch + ohs @40-60%
2 sets x 3 reps @65-70% + 2 sets x 3 reps @70-75%
then 2 sets 3x1+1+1 reps @75-80% of 1rm snatch
Rest 10s bwn singles, 2 min after each set.

3x 3-position power clean + Split Jerk @40-60%
2 sets x 2+2 reps @65-70% + 2 sets x 2+2 reps @70-75%
eli 2 x squat clean + 2 split jerks
then 2 sets 2x1+1 (clean+jerk) reps @75-80% of 1rm c&j
Rest 20s bwn clean&jerk, 2 min after each set.

Vika viikko tätä harjoitusmallia. Voit kommentoida painoja halutessasi alle esim näin :
tempaukset
30-40kg
40-45 ja 45-50kg
vikat ykköset 55kg. jne...