MODERATE WEEK 2/10

WARM UP n. 15-20min

5min TEE ALKUUN TEHOKKAAT OMAT AVAAVAT LÄMMÖT

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5min TABATA 10 rounds, work on 20s, off 10s : no shoes
1. PLATE KANG SQUAT
2. PLATE BRIDGE PRESS & PULLOVERS
3. BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
4. PRONE SNOW ANGELS
5. BEAR CRAWL HOLD with SHOULDER TAP

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video: PLATE KANG SQUAT

PLATE BRIDGE PRESS & PULLOVERS selinmakuulla lantion nosto pidolla, levypainon punnerrus rinnalta ja pullover yhdistelmä

video: BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION
https://www.facebook.com/share/r/1MUhYXukB2/

video: PRONE SNOW ANGELS

BEAR CRAWL HOLD with SHOULDER TAP nelinkontin polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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snatch, Clean & jerk training : you can make your own barbell technique

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DRILL:

TALL CLEAN HIGH PULL + TALL MUSCLE CLEAN + FRONT SQUAT *tall=seiso suorana, lähtöasento tasajalalta
1-2× 3+3+3@barbell, rest btw sets 2min

CLEAN HIGH PULL from POWER POSITION + MUSCLE CLEAN from POWER POSITION + FRONT SQUAT
1-2× 3+3+3@barbell, rest btw sets 2min

CLEAN HIGH PULL + MUSCLE CLEAN + FRONT SQUAT
1-2× 3+3@barbell, 2× 1+1+1@add 3-5% of last week weight, rest btw sets 2min

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PAUSE POWER CLEAN + POWER CLEAN + POWER JERK
*1-3sec pause at the knee
*both lift 1-2 sec pause in the power receiving position
2×2× 1+1+2@barbell, 3× 1+1+1@60-70%, jerk-%, rest btw sets 2min

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ECCENTRIC SHOULDER PRESS *slowly down 3-5sec
3@barbell, 3@50%, sp-%, rest btw sets 2min

SHOULDER PRESS
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
4×5@70%, 5+ reps@70% 2-3 reps left for final set, sp-%, rest btw sets 2-3min

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BENCH PRESS + PUSH JERK IN SNATCH
4-5× 5+5@moderate weight *RPE7-8, 2-3 reps left, rest btw sets 2-3min

*tee PUSH JERK IN SNATCH heti PENKIN perään
*jos ei liikkuvuus anna tehdä kyykyssä tee seisten SNATCH PUSH JERK

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video: CLEAN PULL from POWER POSITION *videolla normaali veto - ei korkeana

video: MUSCLE CLEAN

video: PAUSE POWER CLEAN *at the knee 0:16

video: PAUSE In The POWER RECEIVING POSITION

video: ECCENTRIC SHOULDER PRESS

video: PUSH JERK IN SNATCH

video: SNATCH PUSH JERK

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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

15×/step side KB/DB WALKING LUNGE

10× + 10× REAR DELT ROW & FLY + SEATED CABLE ROW

10× + 30sec/side BACK EXTENSION + SIDE PLANK with weight

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video: REAR DELT ROW & FLY 3:44

video: SEATED CABLE ROW 0:15

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KEHONHUOLTOA!

“Dumbell Fran”

21-15-9 For time:
- DB Thrusters @ 45lb (each hand)
- Pull Ups (Kipping, strict, whatever suits you)

Build Up To:
1 Hang Clean & Jerk @80-85% 1RM Clean & Jerk
- Rest as needed btw sets

Rest day

3 sets:
2 Power Cleans @80%
- No TnG
- Rest as needed btw sets

Aikaa vastaan:

”Grace”

• 30 rinnalleveto & työntö (N 42,5kg / M 60kg)

5min lepo

”Teini-Grace”

• 30 rinnalleveto & työntö (N 35kg / M 50kg)

5min lepo

”Baby-Grace”

• 30 rinnalleveto & työntö (N 30kg / M 42,5kg)

(Skaalaus: Aloituspaino sellainen, että ekassa setissä menee alle 5min. Vähennä aina seuraavaan settiin painoa noin 15%)

Rest day

EMOM x 24

1) echo
2) 5-10 pull up
3) shuttle run
4) 5-10 hang power snatch

*split both side / split jerk to the other side on the next set

1-2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70%, 1×2× 1+1@60%, 1+1@70%, jerk-%, rest btw sets 2min

1-2×3@barbell, 3@50%, 2@60%, 1@70%, 2@60%, 1@70%, sn-%, rest btw sets 2min