LIGHT-MODERATE WEEK 2/10

---

WARM UP n. 15-20min

2 rounds: no shoes

12 OH WALKING LUNGE with PLATE
12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK + 6 DYNAMIC TRICEPS STRETCH with STICK
12 ALTERNATING V-SIT UP / SIT UP / DEAD BUG
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

--

VIDEO: DYNAMIC TRICEPS STRETCH with STICK

VIDEO: ALTERNATING V-SIT UP

---

POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
2-3[4+4+4]@barbell, rest btw sets 1min

POWER SNATCH + SNATCH
2×2[2+2]@barbell, 2+1@up to 66% sn-%, rest btw sets 2min

---

POWER CLEAN + PUSH PRESS + POWER JERK
2-3[4+4+4]@barbell, rest btw sets 1min

POWER CLEAN + CLEAN + JERK *split jerk both side 1+1
2×2[1+1+2]@barbell, 1+1+2@up to 77% jerk-%, rest btw sets 2min

---

VERTICAL JUMP
3x5, rest btw sets 2min

---

SNATCH BALANCE + OHS
3+3@up to 75%, sn-% rest btw sets 2min

---

CLEAN HIGH PULL *full foot
3x3@90% jerk-%, rest btw sets 2min

---

SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

3 rounds:

8-10 PULL UP *vastaote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING BENCH OBLIQUE CRUNCH
8+8 DB TRICEPS KICKBACK

Rest as needed

--

video: SIDE LYING BENCH OBLIQUE CRUNCH (Off-Bench Oblique Crunch)

video: DB TRICEPS KICKBACK