MEDIUM+ WEEK 9/14

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

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

3-5 LATERAL STEP UP / PISTOL SQUAT

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2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
2x M S SN Blw Chst + M S HIP SN + M S SN
2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN
3x2@90-94% pal 2min

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CL PANDA PULL + CL + SPLIT JERK
1+2+2@up to 71% j-% pal 2min

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DEAD BS (~90° - ~80°)
5x1@80% *rest for 90 sec between reps

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SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
3[6+5]@RPE10 *0 reps reserve pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

10 1-LEG SEATED CALF RAISE, DB/KB
6 NORDIG HAMSTRING CURL *banded assisted
8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE