MODERATE-HEAVY WEEK 12/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

10×side + 3×/side + 3×/side + 3×/side + 5×/side + 3×/side
ELEVATED HAND SUPPORT 90/90 HIP ROTATION +
SCAPULA PUSH UPS to DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

SPLIT JERK *block/rack *split jerk to the other side on the next set
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

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BACK SQUAT
1@up to 80-85%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

6× PLATE BACK SQUAT
6× PLATE SIT UPS
6× BURPEE to PLATE
6×/side CROSS CHOP with PLATE

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: PLATE BACK SQUAT

video: PLATE SIT UPS

video: BURPEE to PLATE

video: CROSS CHOP with PLATE

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KEHONHUOLTOA!