MEDIUM HEAVY WEEK 8/8

WARM UP kesto yht. n.15min
1 rounds

8-12 SERRATUS WALL SLIDE

8-12 GOBLET SQUAT

10+10 WALL PRESS DEADBUG

5+5 TOUCHDOWN SQUAT ¼ tai ½ pistooli korokkeella, tukijalka korokkeella polvilinja suoraan eteenpäin varpaiden kanssa, koukista tukijalka, vie peppua taaksepäin toinen jalka suorana kantapää koskettaa lattiaa

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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

3 HIP M ST CL *slowly & FS *3s pause sq pos.

3 HIP CL BAL *slowly & on the toes & 3s pause sq pos.

3 HIP CL BAL *on the toes & 3s pause sq pos.

3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & CL

3 CL PULL to PWR pos. + 3 REVERSE CL PULL

3 CL + 3 PWR CL

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HIP SN BAL on the toes + OHS + HIP SN *no dip
2[3+3+3]@BB pal 1min

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SNATCH
2x3@BB, 3@up to 50%, 2x3@50%, 3x1@60%, 2x1@70%, (1@up to 95% *jos olo on kuin 💎, tee silloin lähestymisetkin 1 toistoina) pal 2min

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CLEAN + SPLIT JERK
2[2+2]@BB, 2+2@up to 50%, 2+2@50%, 1+1@60%, 3[1+1]@70%, (1+1@up to 85% *jos on edelleen 💎:nen olo! 🤠 Ja tässäkin lähestymiset 1 toistoina) jerk-% pal 2min

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DEPTH BOX JUMP 5x3 pal 2min hypyn vastaanotto suorinjaloin

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WL BENINGERS week 3/4

DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[3+3]@BB pal 2min

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DIP & DRIVE + PUSH PRESS
2[1+4]@RPE8 *2 quality reps reverse pal 2min

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STEPPING SPLIT PRESS *both side
3[3+3]@BB pal 2min

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SPLIT JERK
4-6x2@RPE8 *2 quality reps reverse pal 2min

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BACK SQUAT
2x8@~50% bw-% (bw 100% = 1 RM BACK SQUAT)

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ACCESSORIES 3 rounds (OpenGym alueella)

8 KNEELING SQUAT, BB+weight

5@29-33% bs-% SEATED SHOULDER PRESS, BB

8-12 ROLL ABS, BB