30.3.2022 Workout
MEDIUM+ WEEK / +MASTERS SM 3/6 🏋🏻♀️🏋🏻♂️
WARM UP 2 rounds ~15min
5 SIDE PLANK RAISE + ROTATION
3 COSSACK SQUAT + KNEE DIP
30 sec HANDSTAND HOLD
3 INCHWORM ONE LEG PUSH UPS -siirry punnerrus asentoon yhden jalan mittarimadolla, tee yksi punnerrus ja kävele käsillä takaisin ja nouse seisomaan - tee toinen puoli
CLEAN + SPLIT JERK
2[2+2]@nousu 50%, 1+2@60%, 2+1@71%, 4-5[1+1]@76-91% pal 2min
MASTERS SM: 🏋🏻♀️🏋🏻♂️
2[2+2]@nousu 50%, 1+2@60%, 2+1@71%, 3[1+1]@76-91%, 3[1+1]@96-102% pal 2min
SNATCH PULL till knee + SNATCH PULL till power position + SNATCH PULL full foot
1+1+1@60%, 2[1+1+1]@70%, 2[1+1+1]@80% te-% pal 2-3min
MASTERS SM: 🏋🏻♀️🏋🏻♂️
1+1+1@80%, 2[1+1+1]@90%, 2[1+1+1]@100% te-% pal 2-3min
ACCESSORIES:
3x6 FLOOR BENCH, DB
3x9-12 ROLL ABS
3x6+6 ONE HAND OH LUNGE, DB
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