LIGHT WEEK 4/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN

--

2x FS + PP + GMS + PP + SJ + OHS + STS P
2x 2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS + GM S SN DROP
2x HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

BENCH PRESS
8@up to 79%, 6x8@drop -10% pal 2min

--

BENT OVER ROW
3x8@RPE8 *2-3 reps reserve pal 2min

---

FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way down from the standing to squat bottom (dip/80°-90°/full)
3-4x5@76% pal 2min

--

RDL cl grip
2-3x6-8@69-75% j-% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

10-15 BENCH DIP, BW/+WEIGHT
20 SIDE BENDS, BB
8+8 OH LUNGE with HIP RAISE, DB/PLATE