HEAVY WEEK 3/9

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WARM UP n. 10min

2 rounds: no shoes

12 BACK EXTENSION / REVERSE HYPER
12 CRUNCHES with PLATE PULLOVER
6 GOBLET SQUAT *7-10 cm platform under the heels
20sec WALL HANDSTAND HOLD

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MUSCLE SNATCH + SNATCH PRESS + SNATCH PUSH PRESS
3-4[3+3+3]@up to 48-50% sn-%, rest between sets 2min

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HIP SNATCH HIGH PULL *full foot + HIP NINJA SNATCH + SNATCH PUSH PRESS + SNATCH BALANCE
3-4[1+1+1+2]@up to 61-70% sn-%, rest between sets 2min

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CLEAN HIGH PULL *full foot + HIP NINJA CLEAN + FRONT SQUAT+ JERK
1+2+2+1@barbell, 2-3[1+1+1+2]@up to 61-70 jerk-%, rest between sets 2min

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BACK SQUAT JUMP
4x3@30% bs-%, rest between sets 2min

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FRONT SQUAT + BACK SQUAT
3[2+3]@70-81% fs-%, rest between sets 3min

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FLOATING SNATCH PULL *full foot + TRAP PULL
3-4[4+2]@90% sn-%, rest between sets 2min

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SUPERSET: quality - medium, liikkeiden järjestyksellä ei ole väliä

2-3 rounds:

10-12 SEATED LOW ROW *cable
8+8 BANDED 1-LEG DB RDL

Rest as needed

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SEATED LOW ROW *cable
video: