MODERATE-LIGHT WEEK 6/8

---

WARM UP 10-15min

Do your own 5 min warm-up

--

~10min 2 rounds : no shoes

10× + 5×/side + 10× ELBOW SIDE PLANK HIP RAISE *left side + HIGH PLANK SHOULDER TAP + ELBOW SIDE PLANK HIP RAISE *right side

10× PLATE SUMO GOBLET SQUAT to SUMO DEADLIFT with both SIDE SQUAT *tee sumo goblet squat ja heti perään sumo dl jonka jälkeen molemmille puolille sivukyykky

5×/side Plate 90/90 ARMBAR with light weight

15× STANDING HEAVY PLATE SCAPULA PUSH UPS /or/ SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

--

video: Elbow Side Plank Hip Raises
video: High Plank Shoulder Taps

video: 90/90 ArmBar

---

---

SNATCH PANDA PULL from HIP + POWER SNATCH from HIP
2-3× 3+1@barbell, rest 2min *hip = tangon kontakti korkeus

SNATCH PANDA PULL from Above Knee + POWER SNATCH from Above Knee + SNATCH from Above Knee
2× 1+1+1@barbell, 3× 1+1+1@60% /or/ 3× 1+1+1@55%, sn-%, rest 2min

---

CLEAN PANDA PULL from HIP + POWER CLEAN from HIP + PUSH PRESS
2-3× 3+1+1@barbell, rest 2min *hip = tangon kontakti korkeus

CLEAN PANDA PULL from Above Knee + POWER CLEAN from Above Knee + POWER JERK
2× 1+1+1@barbell, 3× 1+1+1@60% /or/ 3× 1+1+1@55%, jerk-%, rest 2min

---

FRONT SQUAT
3×3@70-75%, rest 2min

---

CLEAN PULL *use straps
2×3@85%, cl dl-%, rest 2-3min

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

-

8-12×/side DB CHINESE ROW *heavy load

/chinese row / kelso shrugs on alternate weeks/

8-12× KELSO SHRUGS *hold the dumbbells at the end of each set for as long as you can.

-

8-12×/side SPLIT STANCE DB/KB RDL *kuorma ristikkäisessä kädessä

-

20×/side KB SIDE BEND

/side bend/pallof press on alternate weeks/

20×/side PALLOF PRESS with ROTATION

-

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: kelso shrugs

video: Split Stance DB/KB RDL

video: KB Side Bend

video: Pallof Press with Rotation