LIGHT-MODERATE WEEK 1/11

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WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side HIP AIRPLANE
5 reps/positions + 6 sec squeeze at top HALF BLACKBURNS Y+T+A+W+Y+T --
Y *palms down + T *palms down + A *palms down + W *thumb ups + Y *thumb ups + T *thumb ups
10 step OH WALKING LUNGE *plate
5x PULL UPS *banded/bw
15 x SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: HALF BLACKBURNS 0:35

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TALL SNATCH + SNATCH PUSH PRESS + DROP SNATCH + PUSH JERK IN SNATCH *tall flat footed
2-3x1x[2+2+2+2]@barbell, rest btw sets 1min

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SNATCH + SNATCH BALANCE
2x2x[1+1]@barbell, 1+2@up to 70%, 1+2@75%, 1+2@70%, 1+2@75%, 1+2@70% sn-%, rest btw sets 2min

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TALL CLEAN + TALL SQUAT/POWER JERK BTN + SPLIT JERK BTN *tall flat footed, split both side 4=2+2
2-3x1x[2+2+4]@barbell, rest btw sets 1min

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CLEAN + SPLIT JERK *split both side 2=1+1
2x2x[1+2]@barbell, 1+2@up to 70%, 1+2@75%, 1+2@70%, 1+2@75%, 1+2@70% jerk-%, rest btw sets 2min

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BULGARIAN SPLIT SQUAT *barbell in the clean rack position, start on the weaker foot
3+3@up to 30%, then DROP SETS 4-5x1X[3+3]@-10%, fs-%, rest btw sets 3min

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video: TALL SNATCH

video: PUSH JERK IN SNATCH

video: TALL CLEAN

video: TALL POWER JERK

video: BULGARIAN SPLIT SQUAT *front rack

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SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds, no shoes - light weight
A1. max reps ROLL ABS *don't do to failure
A2.1 10-12x SEAL ROW *bench grip // A2.2 10-12x BARBELL BW ROW
A3. 10-12x weighted SIT-UPS

Rest as needed

KEHONHUOLTOA!

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video: SEAL ROW

video: BARBELL BW ROW