HEAVY++ WEEK 11/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

5-10 KNEELING SIDE PLANK CLAMSHELL

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2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL & CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN BAL + OHS
3[1+1]@94-99% sn-% pal 2min

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SN *Pause At The Knee
2x1@80-84% pal 2min

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BS
*warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x2@90% pal 2min

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CL PULL
3x1@94-99% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

5+5 STANDING HIP FLEXOR RAISE, DB
MAX REPS CHIN UP with 30 sec hold or more, vastaote
5+5 BULGARIAN SPLIT SQUAT, BB front rack