LIGHT-MODERATE WEEK 4/11

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
10+10/side BAND PULL APART + BAND 1-ARM FRONT RAISE
10 step OH WALKING LUNGE with Thoracic ROTATION *plate
10x/side 90/90 HIP FLEXOR STRETCH
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

---

video: BAND PULL APART

video: BAND 1-ARM FRONT RAISE

video: 90/90 HIP FLEXOR STRETCH

---

TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

--

SNATCH
2x3@barbell, 3@up to 80%, sn-%, rest btw sets 2min

---

TALL CLEAN + TALL SQUAT/POWER JERK + SPLIT JERK *tall flat footed, split both side 2=1+1
2x2x[1+1+2]@barbell, rest btw sets 1min

--

CLEAN + SPLIT JERK *split both side
2x2x[1+1]@barbell, 1+1@up to 75%, 2x2[1+1]@80%, jerk-%, rest btw sets 2min

---

FRONT SQUAT + 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%
3x3@last week drop sets 95%, fs-%, rest btw sets 3min

---

SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

---

video: SEAL ROW

video: BARBELL BW ROW