MEDIUM HEAVY WEEK 3/8

WARM UP kesto yht. n.15min

1-2 rounds/side
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side & WARRIOR I & WARRIOR II &TRIANGLE & REVERSE WARRIOR II & EXTEND SIDE ANGLE & LIZARD with 2× THORACIC ROTATION & PLANK & UPWARD DOG & DOWN DOG & CAT&COW CRUNCH x2 both side & CHILD POSE & DOWN DOG & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

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1-2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP
3 HIP M ST SN *slowly & OHS *3s pause sq pos.
3 HIP SN BAL *slowly & on the toes & 3s pause sq pos. + 3 HIP SN BAL *on the toes & 3s pause sq pos.
2x3 BOUNCE & LEG EXTENSION + 2x3 BOUNCE & HIP SN
3 SN PULL to PWR pos. + 3 REVERSE SN PULL
3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST SN & OHS + 3 SN + 3 PWR SN

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MUSCLE STANDING SNATCH + OHS + SNATCH BALANCE + SNATCH DROP + HIP SNATCH *M ST SN no hip contact
1+1+1+1+2@up to 50% sn-% pal 1min

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BLOCKS SNATCH PULL to POWER POSITION + SNATCH *blocks the above knee high
1+2@up to 70%, 1+2@76%, 1+1@78%, 1+2@76%, 1+1@81%, 1+2@78%, 1+1@83%, 1+2@81% pal 2min

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BLOCK SNACTH PULL *blocks the above knee high, full foot
4x4@80-90% pal 2min

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BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x5@75% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

15 1-LEG SEATED CALF RAISE, DB

8@30-34% bs-% SEATED SHOULDER PRESS, BB

8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla