MODERATE-HEAVY WEEK 10/10

Do your own 10 min warm-up tai…
1-2 rounds:

5×/side Modifield Alternating WINDSHIELD WIPER (knees bent) with single arm ABDUCTIONS light Plate/DB's
*selinmakuulla polvet koukussa. Polvet lonkan päällä. Molemmat kädet suorana kohti kattoa. Kierrä koukku jalkoja oikealle, jätä oikea käsi kohti katto mutta vie samaan aikaan vasenta suoraa kättä sivulle lähelle lattiaa (hartia tasolla). Palauta raajat keskelle ja toista toiselle puolen. Kevyehköll kuormalla.

5×/side DEADBUG with Alternating Single Arm PULLOVER *light Plate/DB's

8-10×/side + 8-10s hold /side SIDE ELBOW PLANK with HIP DIPS + HOLD *weight or without

8-10× OHS *snatch grip, barbell

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video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH *tall&drop=flat feet
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 1@up to 86-90% (or 5 kilos below the starting weight), rest 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *tall=falt feet, split both side 1+1
2×2× 1+1+1+2+2@barbell, rest 1min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1+1@up to 80-85% (or 10 kilos below the starting weight), jerk-%, rest 2min

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FRONT SQUAT
3×3@clean & jerk starting weight, rest 3min

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SNATCH PULL *use straps
3×1@85%, sn dl-%, rest 2-3min

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BOX JUMP
3×5, rest 2-3min