MODERATE-MAXIMAL WEEK 8/10

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WARM UP n. 15-20min

2 rounds: no shoes

3+3x DOWNWARD DOG with TOE TOUCH both side + THE WORLDs GREATEST STRETCH (3xHIP OPENING and THORACIC ROTATION both side) + COSSACK or SIDE SQUAT both side
6 TEASER & 6+6 CRISS CROSS
3-5 (1+1+1...) PULL-UPS + CHIN-UPS (feet assisted, bar in rack, upper chest high)
4-6 HAND RELEASE ESSENTRIC PUSH UPS 6sec slow down
30sec WALL HANDSTAND HOLD

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video: DOWNWARD DOG with TOE TOUCH both side

video: THE WORLDs GREATEST STRETCH

video: COSSACK SQUAT

video: SIDE SQUAT

video: TEASER

video: CRISS CROSS

video: CHIN-UPS feet assisted

video: HAND RELEASE ESSENTRIC PUSH UPS

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MUSCLE SNATCH + TALL SNATCH
2[2+2]@barbell, rest btw sets 1min

SNATCH
2x3@barbell, 2x2@50%, rest btw sets 2min

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MUSCLE CLEAN + TALL CLEAN + PRESS from SPLIT
*split jerk both side 1+1 and press 3+3 and hold the lockout and split position for 2 seconds btw reps
2[2+2+3]@barbell, rest btw sets 1min

CLEAN + JERK
2x2[1+1]@barbell, 1+1@50%, 2[1+1]@60%, rest btw sets 2min

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BACK SQUAT
1-2@up to 93-98%, rest btw sets 2min

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RDL - NO SHOES! *cl grip - jalkaterät suoraan eteenpäin
2x2@80-85% jerk-%, rest btw sets 2min

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SUPERSET: quality - heavy, liikkeiden järjestyksellä ei ole väliä

2 rounds:

10+10 REVERSE CRUNCH + STRAIGHT LEGS ABDOMINAL CRUNCHES
8-10 DB UPRIGHT ROW
80-100 HUNDREDS

Rest as needed

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video: REVERSE CRUNCH

video: STRAIGHT LEGS ABDOMINAL CRUNCHES

video: DB UPRIGHT ROW

video: HUNDREDS