MEDIUM WEEK 2/14

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

4 LUNGE THORACIC ROTATION with back leg taps both side

5 FROG POSE with OPEN CHEST + 5 TABLE with THORACIC ROTATION

3-5 STEP DOWN

5 TOP SIDE HALF MOON + 5 GOOD MORNING SQUAT PRESS with plate

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2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS + GM S SN DROP
2x1 HIGH PULL + 3 SN *clean & no hook grip
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
8@up to 74%, 4x8@drop -10% pal 2min

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BENT OVER ROW
3x9@RPE8 *2-3 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way down from the standing to squat bottom (dip/80°-90°/full)
4-5x6@76-79% pal 2min

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RDL cl grip
3-4x6-8@71-76% j-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

10-15 BENCH DIP, BW/+WEIGHT
20 SIDE BENDS, BB
8+8 OH LUNGE with HIP RAISE, DB/PLATE