EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

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EMILIO

MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SOTS PRESS
2-3x1x[4+4+4+4]@barbell, rest btw sets 2min

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POWER CLEAN + SPLIT JERK
2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%, 2+1@70%, 1+2@70%, 2+1@70%, 1+2@70%, jerk-%, rest btw sets 2min

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RDL *jerk-grip - no shoes, toes straight forward
5@50%, 5@60%, 3x3@65-70%, jerk-%, rest btw sets 2min

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SUPERSET: 3 rounds, quality
12x 1-ARM BANDED TRICEPS PUSHDOWN
12+12x DB FRONT RAISE + LU RAISES
12x DB HAMMER CURL

Rest as needed

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video: 1-ARM BANDED TRICEPS PUSHDOWN 0:28

video: DB FRONT RAISE

video: HAMMER CURL 0:42