HEAVY WEEK 7/9

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WARM UP n. 10min

2 rounds: no shoes

12+12 step 1-ARM OH WALKING LUNGE with DB/KB
12 THORACIC EXTENSION ON BENCH/BOX/RACK with STICK
6+6 REVERSE CRUNCHES & CRUNCHES + 12 CROSS CRUNCHES
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD

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SNATCH
2x3@barbell, 5x3@up to 80% sn-%, rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 4[1+1]@up to 75, 2x2[1+1]@80% jerk-%, rest between sets 2min

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DEFICIT CLEAN PULL *full foot + TRAP PULL
2[2+2]@95% jerk-%, rest between sets 2min

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SEATED PRESS
3x6@RPE9, (could do 1 more reps), rest between sets 2min
*6@rpe9 -- target load of max ~81%

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10 NEUTRAL GRIP cable LAT PULLDOWN *lapiokahva
8 DIP / BENCH DIP

Rest as needed