HEAVY WEEK 3/9

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WARM UP n. 10min

2 rounds: no shoes

12 BAND SUPERMAN LAT PULLDOWN
10 CRUNCHES + 10 CROSS CRUNCHES
6 SQUAT JUMP
20sec WALL HANDSTAND HOLD

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SNATCH HIGH PULL *full foot + SNATCH + SNATCH BALANCE
2[1+2+2]@barbell, 4[1+2+2]@61-70% sn-%, rest between sets 2min

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CLEAN HIGH PULL *full foot + CLEAN + JERK
1+2+2@barbell, 4[1+2+2]@61-70 jerk-%, rest between sets 2min

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CLEAN PULL from Above Knee *full foot + TRAP PULL
3[4+2]@90% jerk-%, rest between sets 2min

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SEATED PRESS
4x8@RPE7, (could do 3 more reps), rest between sets 2min, *8@rpe7 -- target load of max ~71%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

6-8 NARROW GRIP CHIN UPS *vastaote
12 DIP / BENCH DIP
8-12 1-LEG HIP TRHUST with BB

Rest as needed

video: 1-LEG HIP TRHUST with BB