MEDIUM WEEK 2/8

WARM UP kesto yht. n.15min
2 rounds/side
STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWN DOG with 3x CALF raise & TREE LEGGED DD & TIGER CURL & DD w/ TRUNK ROTATION both side & WIDE LEGGED FOLD & COSSAC SQUAT both side & PYRAMID & HALF SPLIT & GARLAND & DD & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

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1-2x5 FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PJ + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

3 HIP M ST CL *slowly & FS *3s pause sq pos.

3 HIP CL BAL *slowly & on the toes & 3s pause sq pos. + 3 HIP CL BAL *on the toes & 3s pause sq pos.

3 CL PULL to PWR pos. + 3 REVERSE CL PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST CL & FS + 3 CL + 3 PWR CL

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M ST CL + FS + PAUSE PJ + PJ *2sec pause dip pos.
1+1+1+1@up to 45% j-% pal 1min

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BLOCKS CL PULL to PWR POS. + CL + FS *blocks the knee high
1+3+1@up to 65%, 1+2+1@67%, 1+2+1@70%, 1+1+1@72%, 1+1+1@74%, 1+2+1@72% j-% pal 2min

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PAUSE SPLIT JERK + SPLIT JERK *rack/blocks, 2sec pause dip pos.
4-6[1+3]@63-65% pal 2min

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SN PP
4@up to 68%, 2x4@72%, 2@79%, 2@86% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

12 BENCH DIP, BW/+WEIGHT & MAX REPS PUSH UP *penkkiotteen leveys

8@74-89% bs-% SUMO DL, BB

8+8 PLANK BANDED CRUNCH *viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa