MODERATE-HEAVY WEEK 5/10

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WARM UP n. 15-20min

2 rounds: no shoes

6+6 BULGARIAN SPLIT SQUAT
12 DEAD BUG with weighted PULLOVER + 6 DEAD BUG PRESSING *plate
10+10+10 SIDE PLANK HIP LIFT + BODY SAW + SIDE PLANK HIP LIFT
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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video: BULGARIAN SPLIT SQUAT

video: DEAD BUG with weighted PULLOVER

video: DEAD BUG PRESSING

video: SIDE PLANK HIP LIFT

video: BODY SAW

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
2[4+4+4]@barbell, rest btw sets 1min

POWER SNATCH + SNATCH
2+2@barbell, 2+1@up to 66% sn-%, rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
2[4+4+4]@barbell, rest btw sets 1min

POWER CLEAN + CLEAN + JERK *split jerk both side 1+1
1+1+2@barbell, 1+1+2@up to 82% jerk-%, rest btw sets 2min

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BACK SQUAT JUMP
3x5@~25% bw-%, rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@up to 85-90%, sn-% rest btw sets 2min

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SNATCH PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
2-3x2@100-105% sn-%, rest between sets 2min

video: SNATCH PANDA PULL - jalan levitys sivulle (snatch speed pull)

video: SNATCH PANDA PULL - ninja tyyliin

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-15 PULL UP *vastaote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING BENCH OBLIQUE CRUNCH
8+8 DB TRICEPS KICKBACK

Rest as needed