LIGHT WEEK 1/14

WARM UP kesto yht. n.20min
1-2 rounds:

3 x 3 SUPINE TWIST + HAPPY BABY POSE

5 FULL MOON + 5 STANDING TWIST with plate

5-10 COPENHAGEN PLANK LIFT

3 COSSACK SQUAT + 5 SQUAT THORACIC ROTATION with KNEE DIP

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2x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from abv kn + 3 PWR CL
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL + 1 CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN BAL + OHS
3[3+3]@71% sn-% pal 2min

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SN
3x2@81% pal 2min

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CL + SPLIT JERK
3[2+1]@71% j-% pal 2min

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BS
*warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@70% pal 2min

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CL PULL *no floor contact
3x3@72-78% j-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

8+8 STANDING HIP FLEXOR RAISE, KB
MAX REPS NARROW GRIP CHIN UP, vastaote
5+5 BULGARIAN SPLIT SQUAT, BB front rack