HEAVY++ WEEK 12/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

5-10 KNEELING SIDE PLANK CLAMSHELL

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2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL & CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN BAL + OHS
3[1+1]@81% sn-% pal 2min

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CL + FS + SPLIT JERK
1+2+2@up to 76-86% j-% pal 2min

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GM HIP HINGE & REAR LUNGE
3[5+5]@RPE9 *1-2 reps reserve pal 2min

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RDL cl grip
3x1-2@90% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

3 HIP THRUST, BB+weight
MAX REPS WIDE GRIP PULL UP, myötäote
5+5 1-ARM OH COSSACK SQUAT, BW/DB