LIGHT WEEK 1/8

WARM UP kesto yht. n.15min
2 rounds/side
LUNGE THORACIC ROTATION with back leg taps both side &
PLANK &
SIDE PLANK &
REVERSE PLANK &
SEATED FORWARD FOLD &
SAVASANA w/ REVERSE PIGEON both side &
BRIDGE POSE &
SEATED TWIST both side &
GARLAND &
TWISTED CHAIR both side &
WIDE LEGGED TWIST both side &
BIRD DOG both side &
HERO &
DOWN DOG (DD) &
STANDING FLAT BACK &
STANDING FORWARD BEND &
MOUNTAIN

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1-2x 5 FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PJ + SJ + OHS + STS P

1-2x FS & PP + FS & PJ + FS & SJ + 1+1 FS & SPLT J

3+3 SP in SPLT & OH SPLT SQUAT *long split pos.

5 DIP & DRIVE + 2x1+1 DIP & DRIVE + PP + 2x1+1 DIP & DRIVE + PJ + 2x1+1 DIP & DRIVE + SJ + 2x1+1 DIP & DRIVE + SPLT J *both side

2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J + 2+2 SPLT J

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CONCENTRIC SPLIT JERK *both side, rack/blocks dip high
4x3@up to 50% j-% pal 2min

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FS + SPLIT JERK
2[1+2]@50%, 2[1+2]@60-65%, 2[1+2]@70-72% pal 2min

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DEFINIT SN PULL to PWR POS. + PWR SN + SN
4-6[1+1+2]@up to 50-55% sn-% pal 2min

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PAUSE BS *first squat 5 sec pause squat position
3x5@55% pal 2min

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RDL sn grip
3x5@60% sn-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8-12 REAR ROW, BB *leveä myötäote, vedä rinnan korkeudelle, suorinjaloin

8-12 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

8 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes