MODERATE-HEAVY WEEK 12/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest btw sets 2min

SNATCH
2×3@barbell, 3×1@50%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest btw sets 2min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest btw sets 2min

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BOX JUMP
3×5, rest btw sets 2min

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FRONT SQUAT
2@70%, 1@75% 1@80%, rest btw sets 3min

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SNATCH PULL
2@100%, 2×2@105%, sn-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

6× GTOH with PLATE
3×/side PLATE WINDMILL
6× PLATE GOBLET SQUAT
3× PLATE FRONT RAISE + ROTATION

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: GTOH with PLATE

video: PLATE WINDMILL

video: PLATE GOBLET SQUAT

video: PLATE FRONT RAISE + ROTATION

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KEHONHUOLTOA!