MODERATE-HEAVY WEEK 6/10

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WARM UP n. 15-20min

2 rounds: no shoes

6+6 BULGARIAN SPLIT SQUAT
12 DEAD BUG with weighted PULLOVER + 6 DEAD BUG PRESSING *plate
10+10+10 SIDE PLANK HIP LIFT + BODY SAW + SIDE PLANK HIP LIFT
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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video: BULGARIAN SPLIT SQUAT

video: DEAD BUG with weighted PULLOVER

video: DEAD BUG PRESSING

video: SIDE PLANK HIP LIFT

video: BODY SAW

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
1-2[2+2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 1@50%, 1@60%, 1@70%, 1@75%, 1@80%, rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
1-2[2+2+2]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, rest btw sets 2min

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SNATCH BALANCE + OHS
1+1@up to 88-93%, sn-% rest between sets 2min

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CLEAN PANDA PULL *the feet can be lifted and moved out into the squat stance as you pull down, then hopped back to the pulling stance as you extend again for the next rep.
2x1@110-115% jerk-%, rest between sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

TEST MAX PULL UP *myötäote

2-3 rounds:
8+8 SIDE LYING TOE TOUCH
8 DIP / BENCH DIP

Rest as needed

video: SIDE LYING TOE TOUCH