MEDIUM HEAVY WEEK 3/8

WARM UP kesto yht. n.15min
2 rounds/side
LUNGE THORACIC ROTATION with back leg taps both side & PLANK & SIDE PLANK & REVERSE PLANK & SEATED FORWARD FOLD & SAVASANA w/ REVERSE PIGEON both side & BRIDGE POSE & SEATED TWIST both side & GARLAND & TWISTED CHAIR both side & WIDE LEGGED TWIST both side & BIRD DOG both side & HERO & DD & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

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2x 5 FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PWR J + SJ + OHS + STS P

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

3+3 SP in SPLT & OH SPLT S *long split pos.

5 DIP & DRIVE + 2x1+1 DIP & DRIVE + PP + 2x1+1 DIP & DRIVE + PWR J + 2x1+1 DIP & DRIVE + SJ + 2x1+1 DIP & DRIVE + SPLT J *both side

2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J + 2+2 SPLT J

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CONCENTRIC SPLIT JERK *both side, rack/blocks dip high
2@up to 55-60% jerk-% pal 2min

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SNATCH PUSH PRESS + OHS
2+2@up to 68%, 2[2+2]@72%, 2+1@79%, 2[1+1]@86-90%, *(2[1+1]@95-100%) sn-%, pal 2min *jos kuleksii

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FRONT SQUAT *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
3@80%, 2@85%, 1@90% pal 2min

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SNATCH PULL to knee + SNATCH PULL to POWER POSITION + SNATCH PULL full foot
1+1+1@80%, 2[1+1+1]@90%, 2[1+1+1]@100% sn-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8-12 REAR ROW, BB *leveä myötäote, vedä rinnan korkeudelle, suorinjaloin

8-12 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

8 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

5+5 NEGATIVE DEADLIFT SPLIT STANCE, DB *on the toes