MODERATE-HEAVY WEEK 3/10

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WARM UP n. 15-20min

2 rounds: no shoes

6+6 BULGARIAN SPLIT SQUAT
12 DEAD BUG with weighted PULLOVER + 6 DEAD BUG PRESSING *plate
10+10+10 SIDE PLANK HIP LIFT + BODY SAW + SIDE PLANK HIP LIFT
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
30sec WALL HANDSTAND HOLD with 10 SCAPULA PULL UPS

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video: BULGARIAN SPLIT SQUAT

video: DEAD BUG with weighted PULLOVER

video: DEAD BUG PRESSING

video: SIDE PLANK HIP LIFT

video: BODY SAW

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POWER SNATCH + SNATCH PUSH PRESS + SNATCH SOTS PRESS
2[4+4+4]@barbell, rest btw sets 1min

POWER SNATCH + SNATCH
2+2@barbell, 2+1@up to 75% sn-%, rest btw sets 2min

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POWER CLEAN + PUSH PRESS + POWER JERK
2[4+4+4]@barbell, rest btw sets 1min

POWER CLEAN + CLEAN + JERK *split jerk both side 1+1
1+1+2@barbell, 1+1+2@up to 73% jerk-%, rest btw sets 2min

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BACK SQUAT JUMP
3x5@~25% bw-%, rest btw sets 2min

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SNATCH BALANCE + OHS
3+3@up to 80%, sn-% rest btw sets 2min

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SNATCH HIGH PULL *full foot
3x3@95% sn-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10-15 PULL UP *vastaote, single reps w/ 10-20 sec rest btw
8+8 SIDE LYING BENCH OBLIQUE CRUNCH
8+8 DB TRICEPS KICKBACK

Rest as needed