SUPERHEAVY WEEK 13/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

6+6 LYING SIDE LEG RAISE *kylkivatsa

3+3 PUSH UP to SIDE PLANK KNEELING/STRAIGHT LEG with HIP ADDUCTION

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *snatch grip
5 SNATCH THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 PRESSING SNATCH BALANCE
2-3 SNATCH DROP
2-3 SNATCH BALANCE

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SNATCH BALANCE + OHS or
SNATCH PUSH PRESS + OHS
3[1+1]@94-99% sn-% pal 2min

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
3x2@80% pal 3-4min

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SUMO DEADLIFT
3x2@84-101% bs-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
3x1@90% *rest as needed between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

8+8 PALLOF PRESS *split position

8-12 BANDED SEATED 1-LEG HAMSTRING CURL

5 weight 1-LEG BACK RAISE