LIGHT-MODERATE WEEK 1/10

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Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin - erilainen vatsaharjoite kuin viimeksi.

*jos tuntuu ettei keksi vaihtelua lämmittelyyn, niin alla muutamia linkkejä, joista variaatioita löytyy. Valitse 3-4 erilaista itsellesi sopivaa liikkuvuusharjoitetta, toistot 5-10×.

DYNAMIC WARM UP / HIP & SPINE MOBILITY:
https://www.instagram.com/p/DaxTX6QMQ9t/

https://www.instagram.com/p/DaIvRvoDCOB/?img_index=1

https://www.instagram.com/p/DaQePhKDiYD/?img_index=1

https://www.instagram.com/p/DaEV0bTCbL_/?img_index=2

https://www.instagram.com/p/DZuziPgN_QO/

https://www.instagram.com/p/Dax7rN5DLkE/?img_index=1

DYNAMIC WARM UP / UPPER BACK & CHEST & SHOULDER MOBILITY:
https://www.instagram.com/p/DZ-HwL_jEHk/?img_index=1

https://www.instagram.com/p/DX_7jIFDGLj/?img_index=1

https://www.instagram.com/p/DZSwsSNtXet/

https://www.instagram.com/p/DY4y7xStjAx/

https://www.instagram.com/p/DYpBaoou41K/

https://www.instagram.com/p/DXy4sQXRMhP/

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CLEAN RACK DELIVERY + MUSCLE CLEAN + FRONT SQUAT + SHOULDER PRESS + PUSH PRESS
2-3× 5+2+2+2+2@barbell, rest 1min

DIP CLEAN HIGH PULL + DIP NINJA CLEAN + PUSH PRESS + SPLIT JERK
*työnnä saksiin jokaisella sarja eripuolelle, ninja = no feet
2× 1+2+2+1@barbell, 3-4× 1+2+2+1@57-65%, jerk-%, rest 2min

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BACK SQUAT + DROP SNATCH *tee drop snatch toisella tangolla heti kyykyn perään sellaisella kuormalla, että liike säilyy puhtaan terävänä allemenona ja sähäkkänä lukituksena päänyläpuolelle - ei hypitä eteen eikä taakse - lihasten tukema aktiivinen pudotus suoraan alle jalan levityksellä sivulle - flat feet! Tarkoituksena ei ole hakata jalkaa kovaa ja äänellä lattiaan vaan tehokkaan ilmavasti!

3+3@up to 65-70% bs-% + light weight, rest 3-4min

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CLEAN DEADLIFT *use straps
3×4@70-75% cl dl-%, rest 2-3min

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SUPINATED grip SHOULDER PRESS
2×10@barbell, rest 2min

HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@65%, 5@75%, 5+ reps@85% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 5+ rep loads, rest 30s between sets

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video: Clean Rack Delivery

video: Dip Clean Pull - Ei ole High Pull -videota, näet videolta lähtökorkeuden ja asennon - tehdään high pullina eli rintalastan korkeudelle

video: Clean Deadlift
At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned back very slightly—any backward lean should be from the hip, not hyperextension of the lower back. Return the bar to the floor under minimal control, maintaining your grip and basic position and posture. Generally the focus is the concentric motion, so the eccentric portion is not emphasized.

video: Supinated Grip Shoulder Press

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds - supersets

10-12× STRAIGHT SINGLE ARM BANDED LAT PULLDOWN

12-15× STANDING OH DB TRICEPS EXTENSION

30× SEATED KNEE TUCKS + TWIST both side *10+10+10

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video: Straight Single Arm Banded Lat Pulldown

video: Standing Overhead Dumbbell Tricep Extension

video: Seated Knee Tucks

video: Seated Knee Tucks Twist

Igyg full round for 25mins

5 box jump over
5 hang power clean
5 wallball
5 kb deadlift

• 3x3 pause back squats
• 3x1 back squat

FOR TIME

20 Reverse Snow Angel
20 Up Down
20 Good Morning
20 Linkkari
20 Push Up Hand Release
20 Mountain Climber
20 Pull Up
4 Wall Climb

E3MOM x 5

Power Clean + Squat Clean and JERK

Mökkireenihöntsäilyä.

Front squat 2x4

For time :

Bike

2000m-1500m-1000m-750m-500m-750m-1000m-1500m-2000m. Both ride all sets.

YGIG

TC 45

Deadlift

8-8-8-6-6-6, building

Go every 3:00

5 rounds for time :

10 Deadlifts 60/42,5kg
15 Wallball Shots 20/14p
Run 200m ( Bike 400m )

TC 12