LIGHT-MAXIMAL WEEK 10/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK
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 with 10 SCAPULA PULL UPS

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kuva: GOBRA POSE & PLANK & DOWNWARD DOG LEG LIFT & WILD THING & SIDE PLANK & REVERSE PLANK

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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SNATCH *lähestyminen 20min
2x3@barbell, 2@50%, 1@60%, 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 3x1@100+%, rest 2min

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tauko 10min *ota evästä

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CLEAN + JERK *lähestyminen 20min
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min

TAI

2[1+1]@barbell, 1+1@55%, 1+1@65%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 3[1+1]@100+% jerk-% rest 2min