TÄLLÄ VIIKOLLA ON MAHDOLLISUUS OTTAA MAKSIMIT, JOS JOKIN JÄI EDELLIS VIIKOILTA VÄLIIN! 😎💪🏻

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LIGHT WEEK / +MASTERS SM 1/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

3 BEAR & 3x SCAPULA PULL UPS +
BEAR & DOWN DOG to SHOULDER LIFT +
BEAR & DOWN DOG to TOE TAPS

5 HIP AIRPLANE

3 SIDE PLANK CRUNCH

3 COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

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HIP SNATCH BALANCE -on the plate/toes
3x3@painotanko/tanko pal 1-2min

HIP SNATCH BALANCE -on the plate/toes + 3sec PAUSE SQUAT POSITION
3x3@painotanko/tanko pal 1-2min

HIP SNATCH BALANCE
3x3@painotanko/tanko pal 1-2min

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POWER SNATCH Above Knee -on the plate
4x3@nousu 71-76% pal 2min

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SN PUSH PRESS + SNATCH BALANCE + pause OHS -pohjassa
2+2+1@50%, 2+2+1@55%, 2+2+1@50%, 2+1+1@60%, 2+2+1@55%, 2+1+1@65%, 2+1+1@60%, 2+1+1@68%, 2+1+1@65%
te-% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
2+2+1@55-58%, 2+2+1@60-63%, 2+2+1@55-58%, 2+1+1@66-69%, 2+2+1@60-63%, 1+1+1@71-74%, 2+1+1@66-69%, 1+1+1@76-79%, 1+1+1@71-74%
te-% pal 2min

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FRONT SQUAT
2-3x6@nousu 55-60%
female: 3x6@65-75%
male: 3x6@60-70% pal 2-3min

RDL
2-3x6-8@keskiraskas pal 3min