LIGHT-MAXIMAL WEEK 10/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6 TEASER & 6+6 CRISS CROSS
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD

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video: DOWNWARD DOG with TOE TOUCH both side

video: THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: TEASER

video: CRISS CROSS

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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SNATCH *nousu aloituspainoon
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, (1@98%), rest 2min

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CLEAN + JERK *nousu aloituspainoon
2x2[1+1]@barbell, 1x2[1+1]@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, (1+1@98%)

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BACK SQUAT
4x4@up to 70-75%, rest btw sets 2min

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CLEAN PULL *full foot
4x3@105-110% jerk-%, rest btw sets 2min