MODERATE-HEAVY-MAXIMAL WEEK 7/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@50%, 1@60%, 1@70% rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50% rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@up to 90-95%, sn-% rest between sets 2min

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SNATCH PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
2x1@115-120% sn-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:
3 PULL / CHIN UPS *vasta/myötäote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING TOE TOUCH
8 DIP / BENCH DIP

Rest as needed

video: SIDE LYING TOE TOUCH