LIGHT WEEK 1/14

WARM UP kesto yht. n.20min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

5 CROSS CHOPS + 5 GTOH with plate

3-5 LATERAL STEP UP

2 1-LEG INCWORM + PUSH UP + T-PLANK

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2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P
2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from Abv Kn + 3 PWR SN
2x M S SN Blw Chst + M S HIP SN + M S SN
2x3 PANDA PULL + 1 SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN PULL to PWR POS. + HIP SN PANDA PULL + HIP SN
1+2+1@up to 60% sn-% pal 2min

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SN PULL to PWR POS. + SN Abv Kn
4[1+3]@71% pal 2min

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CL PULL to PWR POS. + HIP CL PANDA PULL + HIP CL + SPLIT JERK
1+2+1+1@up to 60% j-% pal 2min

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CL PANDA PULL + CL Abv Kn + SPLIT JERK
2[1+2+1]@71% pal 2min

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DEAD BS (~90° - ~80°)
6x1@60% *rest for 30 sec between reps

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SN SOTS PRESS + HIP SN HIGH PULL *on the toes
5[8+5]@RPE8 *2-3 reps reserve pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

15 1-LEG SEATED CALF RAISE, DB/KB
8 NORDIG HAMSTRING CURL *banded assisted
8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE