MODERATE-HEAVY++ WEEK 8/8

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side PLATE/KB REVERSE CRUNCH to DEAD BUG

5×/side BACK/REVERSE LUNGE PLATE ROTATIONAL LIFT askelkyykky taakse samalla kuorman vienti vastakkaisen hartian viereen

20-30s PLATE PAUSE OHS in the bottom */or/
WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

6× DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla

5×/side GROUNDED HIP MOBILITY FLOW

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video: Plate/KB Reverse Crunch to Dead Bug
https://www.muscleandstrength.com/exercises/reverse-crunch-to-dead-bug

video: Back/Reverse lunge PLATE Rotational Lift

video: Grounded Hip Mobility Flow: video 1
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH *tall&drop=päkiältä
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 1@up to 86-90% (or 5 kilos below the starting weight), rest 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *tall=päkiältä, split both side 1+1
2×2× 1+1+1+2+2@barbell, rest 1min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

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BACK SQUAT
1@up to 80%, 2×2@80%, rest 2min

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CLEAN PULL *use straps
3×1@85%, cl dl-%, rest 2-3min

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BOX JUMP
3×5, rest 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds

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10m/side One Arm OH DB/KB WALKING LUNGE

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60sec WEIGHTED CHINESE/REVERSE PLANK *kuorma lantion päälle

/planks on alternate weeks/

60sec WEIGHTED PLANK *kuorma alaselän päälle

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10× LU RAISES

/lu raises / forward bend shoulder shrugs on alternate weeks/

10× DB's FORWARD BEND SHOULDER SHRUGS *pidä kyynärpäät suorana, etunojakumara core vahvana - purista lavat yhteen *hold the dumbbells at the end of each set for as long as you can.

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video: One Arm OH DB/KB Walking Lunge

video: Chinese Plank

video: Lu Raises

video: forward bend shoulder shrugs