MAXIMAL WEEK 15/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

6+6 LYING SIDE LEG RAISE *kylkivatsa

3+3 PUSH UP to SIDE PLANK KNEELING/STRAIGHT LEG with HIP ADDUCTION

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *snatch grip
5 SNATCH THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 PRESSING SNATCH BALANCE
2-3 SNATCH DROP
2-3 SNATCH BALANCE

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BACK SQUAT
*lähestyminen esim. 10@50%, 8@60%, 6@70%, 4@80%, 3@85%, 2@90, 2@95%, 3x1@100+% pal 3-5min

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SUMO DEADLIFT and/or DEADLIFT
*lähestyminen esim. 6@50%, 5@60%, 4@70%, 3@80%, 2@85%, 1@95%, 3x1@100+% pal 3-5min

*valitse kumman maven teet tänään. Jos haluat kokeilla molempia, tee toinen viikon päästä tästä maksimista. 😎💪🏻

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

8+8 PALLOF PRESS *split position

8-12 BANDED SEATED 1-LEG HAMSTRING CURL

5 weight 1-LEG BACK RAISE