MODERATE WEEK 9/10

---

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

--

video: Windshield Wiper (knees bent)

video: Deadbug with Alternating Single Arm Kettlebell Pullover

video: Side Plank with Hip Dips

---

---

MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2×2× 1+1+1+1@barbell, rest 2min

SNATCH + POWER SNATCH
2× 1+1@barbell, 3× 1+1@72-77% sn-%, rest 2min

---

BACK SQUAT
2@up to 80%, 2×2@85%, bs-%, rest 3-4min

---

SNATCH PULL
*use straps
2×3@barbell, 3×2@70-75% sn dl-%, rest 2min

---

VERTICAL JUMP
3×3, rest 2min

---

---

ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

2-3 rounds, 1-2 reps in reserve, // -> Do it on alternating weeks.

10-12× SINGLE ARM DB ROW // DB CHINESE ROW
10-12× BENCH DIP // DB's TATE PRESS
10-12× WEIGHTED SIT UPS plate/DB Behind The Neck // AB ROLLOUT

--

video: Single Arm DB Row

video: DB Chinese Row 0:20
https://www.facebook.com/chineseweightlifting/videos/1044664395655131/

video: Bench Dip

video: DB's Tate Press

video: Weighted Sit Up plate/DB BTN - telakoi jalkaterät käsipainojen / patterin / kiinteiden kyykkyräkkien alle

video: Ab Rollout