MEDIUM WEEK 2/14

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

3 x 3 SUPINE TWIST + HAPPY BABY POSE

5 FULL MOON + 5 STANDING TWIST with plate

5-10 COPENHAGEN PLANK LIFT

3 COSSACK SQUAT + 5 SQUAT THORACIC ROTATION with KNEE DIP

--

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

---

SN BAL + OHS
4[3+3]@71% sn-% pal 2min

--

SN
4x2@81% pal 2min

---

CL + SPLIT JERK
2[2+1]@65% j-% pal 2min

---

GM HIP HINGE & REAR LUNGE
3[4+4]@RPE8 *2-3 reps reserve pal 2min

--

SN PULL *no floor contact
4x2@81% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alue)

10-15 HIP THRUST, BB+weight
5 CHEST TO BAR CHIN UP with 6 sec negative, vastaote
5+5 1-ARM OH COSSACK SQUAT, BW/DB