LIGHT WEEK 1/8

WARM UP kesto yht. n.15min
2 rounds/side
STANDING OH LEG RAISE &
HORIZONTAL POS. &
HALF MOON POSE &
DOWN DOG (DD) with 3x CALF raise &
TREE LEGGED DOWN DOG &
TIGER CURL &
DOWN DOG w/ TRUNK ROTATION both side &
WIDE LEGGED FOLD &
COSSACK SQUAT both side &
PYRAMID &
HALF SPLIT &
GARLAND &
DOWN DOG (DD) &
STANDING FLAT BACK &
STANDING FORWARD BEND &
MOUNTAIN

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1-2x5 FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PJ + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GMS SJ DROP

5 HIP M ST CL *slowly & FS *3s pause sq pos.

5 HIP CL BAL *slowly & on the toes & 3s pause sq pos. + 5 HIP CL BAL *on the toes & 3s pause sq pos.

3 CL PULL to PWR pos. + 3 REVERSE CL PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST CL & FS + 3 CL + 3 PWR CL

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PULL UPS and CHIN UPS MAX (~15min)
3xMAX REPS without rubber band (before 0 - 10 reps) or MAX REPS with extra weight (before +10 reps)

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BLOCKS CL PULL to PWR POS. + CL *blocks the knee high
1+2@up to 50%, 2[1+2]@60-65%, 3[1+2]@70-72% j-% pal 2min

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PAUSE SPLIT JERK + SPLIT JERK *rack/blocks, 2sec pause dip pos.
4-6[1+3]@50% pal 2min

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FS *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
4@30%, 4@55%, 3x4@70%, 3@74% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10+10 STANDING HIP FLEXOR RAISE, KB

20-25 SEATED LOW ROW, BANDED

8@71-85% bs-% SUMO DL, BB