LIGHT-MODERATE WEEK 4/11

---

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

5x/side WALL PRESS DEAD BUGS
10+10x BACK EXTENSION + ROLLING BACK
5x/side 1-LEG RDL & 1-LEG RDL with rotation *plate
5x/side ALTERNATING 1-ARM CAMEL POSE
30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG

---

video: WALL PRESS DEAD BUGS

video: ROLLING BACK

video: 1-LEG RDL

video: 1-LEG RDL with rotation 0:29

video: ALTERNATING 1-ARM CAMEL POSE

---

MUSCLE SNATCH + OHS + TALL SNATCH + PRESSING SNATCH BALANCE *tall flat footed
2x2x[1+1+1+1]@barbell, rest btw sets 1min

--

BLOCK POWER SNATCH from ABOVE KNEE + SNATCH from ABOVE KNEE + SNATCH BALANCE *kaikki tempaukset pukeilta
2x1x[1+1+1]@barbell, 3x1x[1+1+1]@60-65%, sn-%, rest btw sets 2min

---

SHOULDER PRESS + PUSH PRESS *pp flat footed/full foot & don't do this Touch & Go -style!
3+5@barbell, 3x1x[3+5]@last week drop sets 95%, sp-%, rest btw sets 2min

---

BACK SQUAT
3x1@80%, bs-%, rest btw sets 3min

---

RDL *jerk-grip, use straps
5@80%, 5@85%, 5@90%, jerk-%, rest btw sets 2min

---

SUPERSET: quality

hox! Do every other week A2.1 or A2.2

3 rounds: no shoes - light weight
A1. 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
A2.1 10-12x BB BENT OVER ROW *supinated grip // A2.2 10-12x KB GORILLA ROW
A3. 10+10x SIDE BEND *kb

Rest as needed

KEHONHUOLTOA!

---

video: SUPINATED BARBELL BENT OVER ROW 0:57

video: KB GORILLA ROW 0:48