MEDIUM WEEK 3/4

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

3 SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION

3 GOOD MORNING position 3x BENT OVER ROW underhand & 3x SHOULDER PRESS overhand with band

2x 3x ELBOW PLANK KNEE TO ELBOW & 3x LATERAL HIP TAPS

5x ONE LEG GLUTE BRIDGE with ROTATION + 10x TABLE BRIDGE

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3x3 REVERSE SN PULL
3x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS
3x M S SN Blw Chst + M S HIP SN + M S SN
3x HIP SN + SN Abv Kn + SN Blw Kn + SN

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SN HIGH PULL full foot + HIP SN + SN Blw Kn
4[1+1+1]@77-81% pal 2min

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CL HIGH PULL full foot + HIP CL + SPLIT JERK
4[1+1+1]@77-81 ty-% pal 2min

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DEPTH JUMP 4x5 pal 2min

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FS + BS
3[2+3]@75-80% fs-% pal 2min

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PAUSE SN HIGH PULL -pause Blw kn, full foot
3x5@80% te-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8-12 REVERSE CURL, BB
6+6 SIDE LUNGE, KB/DB/BB
10+10 SPLIT JERK PALLOF PRESS, BAND