HEAVY+++ WEEK 13/14

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

2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

5-10 KNEELING SIDE PLANK CLAMSHELL

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2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL & CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
1@up to 100%, 4x1@drop -10% pal 2min

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BENT OVER ROW
3x3@RPE8 *2-3 reps reserve pal 2min

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BS
*warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x2@90-95% pal 2min

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RDL, sn grip
3x1-2@90% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

3+3 STANDING HIP FLEXOR RAISE, DB
MAX REPS MEDIUM GRIP PULL UP, myötäote
5+5 BULGARIAN SPLIT SQUAT, BB front rack