MEDIUM WEEK 2/8

WARM UP kesto yht. n.15min
2 rounds/side
LUNGE THORACIC ROTATION with back leg taps both side & PLANK & SIDE PLANK & REVERSE PLANK & SEATED FORWARD FOLD & SAVASANA w/ REVERSE PIGEON both side & BRIDGE POSE & SEATED TWIST both side & GARLAND & TWISTED CHAIR both side & WIDE LEGGED TWIST both side & BIRD DOG both side & HERO & DD & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

3-5 PISTOL SQUAT

--

1-2x 5 FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PJ + SJ + OHS + STS P

2x FS & PP + FS & PJ + FS & SJ + 1+1 FS & SPLT J

3+3 SP in SPLT & OH SPLT SQUAT *long split pos.

5 DIP & DRIVE + 2x1+1 DIP & DRIVE + PP + 2x1+1 DIP & DRIVE + PJ + 2x1+1 DIP & DRIVE + SJ + 2x1+1 DIP & DRIVE + SPLT J *both side

2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J + 2+2 SPLT J

---

CONCENTRIC SPLIT JERK *both side, rack/blocks dip high
4x3@up to 50-55% j-% pal 2min

---

FS + SPLIT JERK
2[2+2]@60%, 2[2+2]@63-65%, 4[2+2]@67-72% pal 2min

--

DEFINIT SN PULL to PWR POS. + PWR SN + SN
4-6[1+1+2]@up to 55-63% sn-% pal 2min

---

CL PULL + CL PULL no floor contact *full foot
2[1+3]@65%, 3[1+3]@72% j-% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG RDL w/ PELVIC ROTATION, DB/KB, kuorma ristikkäinen käsi, tuo kuormaa tukijalan ulkosyrjälle

8 BENT OVER EXTERNAL SHOULDER ROTATION & 8+8 BENT OVER ROW, DB *kulmasoutu heti perään, tuki etumaisen jalan reidestä

8+8 SIDE SQUAT, BB/+WEIGHT