MODERATE-HEAVY-MAXIMAL WEEK 7/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6 TEASER & 6+6 CRISS CROSS
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD

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video: DOWNWARD DOG with TOE TOUCH both side

video: THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: TEASER

video: CRISS CROSS

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2@50%, 2@60%, 1@65%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3 and hold the lockout and split position for 2 seconds btw reps
2[2+2+3]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1x2[1+1]@50%, 1+2@60%, 2+1@70%, 1+1@74%, rest btw sets 2min

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BACK SQUAT
2-3@up to 90-95%, rest btw sets 2min

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RDL- NO SHOES! *sn grip - jalkaterät suoraan eteenpäin
2x2@80-85% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10+10 REVERSE CRUNCH + STRAIGHT LEGS ABDOMINAL CRUNCHES
8-10 DB UPRIGHT ROW
80-100 HUNDREDS

Rest as needed

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video: REVERSE CRUNCH

video: STRAIGHT LEGS ABDOMINAL CRUNCHES

video: DB UPRIGHT ROW

video: HUNDREDS