HEAVY WEEK 7/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 DEAD BUG with PLATE + 6+6 1-LEG GLUTE BRIDGE
12 PLATE BACK SQUAT *7-10 cm platform under the heels
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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MUSCLE SNATCH
3x3@up to 50+% sn-%, rest between sets 2min

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BLOCK SNATCH HIGH PULL *full foot + NINJA POWER SNATCH + NINJA SNATCH
*barbell from power position
3-4[1+1+1]@up to 65-72% sn-%, rest between sets 2min

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BLOCK CLEAN HIGH PULL *full foot + NINJA POWER CLEAN + NINJA CLEAN + JERK
*barbell from power position
3-4[1+1+1+2]@up to 65-72% jerk-%, rest between sets 2min

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SQUAT JUMP 3x3, rest between sets 2min

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FRONT SQUAT + BACK SQUAT
2[2+3]@85% fs-%, rest between sets 3min

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DEFICIT SNATCH PULL *full foot + TRAP PULL
2[2+2]@95% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 DB PULLOVER *50/50 suorakäsi/koukkukäsi pääntakana, yläkroppa penkillä
8+8 1-ARM OH WALKING LUNGE with LEG FLEXION *DB/KB

Rest as needed