MODERATE WEEK 7/10

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Do your own 10 min warm-up tai...
1-2 rounds:

5× I- Y-T-W-A Prone SHOULDER RAISES *light weight or without

10× + 10s hold /side SLOW BICYCLE ABS + BICYCLE HOLD with LOWER LEG RAISES tee ensin polkupyörävatsat hitaalla tempolla x-määrä ja tämän jälkeen molemmille puolin polkupyörävatsapidon (kyynärpää kiinni reidessä) aikana suoran jalannostot

5× PUSH UP to DOWNWARD DOG with SHOULDER TAP

5×/side + 10× OH SPLIT SQUAT + FRONT SQUAT *barbell

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video: I- Y-T-W-A Prone Shoulder Raises

videot:
SLOW BICYCLE ABS

BICYCLE HOLD with LOWER LEG RAISES
https://www.tiktok.com/@leapbyfc/video/7543762627185380639?is_from_webapp=1&sender_device=pc

video: Push Up to Downward Dog with Shoulder Tap *videolla hemmo tekee shoulder tapin samalle olkapäälle - tehdään me kosketus toiselle olkapäälle :)

video: Oh Split Squat

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CLEAN HIGH PULL + MUSCLE CLEAN + POWER CLEAN + CLEAN + SHOULDER PRESS + PUSH PRESS + POWER JERK
2×2× 1+1+1+1+1+1+1@barbell, rest 1min

CLEAN + SPLIT JERK *split both side 1+1
4× 1+2@72%, jerk-%, rest 2min

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BACK SQUAT + PENDLAY ROW *tee kulmasoutu toisella tangolla heti kyykyn perään sellaisella kuormalla, että liike säilyy puhtaana - tarketti rinta, polvet pehmeänä, selkä suorana - liike lähtee räjähtävästi lattiasta yläkropan voimalla, palauta jarruttaen
2+5@up to 85% bs-% + moderate+ weight, rest 3-4min

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CLEAN PULL *use straps
3×3@80-85% cl dl-%, rest 2-3min

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SUPINATED grip SHOULDER PRESS
2×10@barbell, rest 2min

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@75%, 3@85%, 1+ reps@95% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of 1+ rep loads, rest 30s between sets

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds - supersets

10-12× STRAIGHT SINGLE ARM BANDED LAT PULLDOWN

12-15× STANDING OH DB TRICEPS EXTENSION

30× SEATED KNEE TUCKS + TWIST both side *10+10+10

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video: Straight Single Arm Banded Lat Pulldown

video: Standing Overhead Dumbbell Tricep Extension

video: Seated Knee Tucks

video: Seated Knee Tucks Twist