MEDIUM HEAVY WEEK 6/8

WARM UP kesto yht. n.15min
1-2 rounds

8-12 SERRATUS WALL SLIDE

8-12 GOBLET SQUAT

10+10 WALL PRESS DEADBUG

5+5 TOUCHDOWN SQUAT ¼ tai ½ pistooli korokkeella, tukijalka korokkeella polvilinja suoraan eteenpäin varpaiden kanssa, koukista tukijalka, vie peppua taaksepäin toinen jalka suorana kantapää koskettaa lattiaa

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

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

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

5 DIP & DRIVE (DD) + 2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLT J + 2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J *dip + 2+2 SPLT J

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POWER CLEAN + CLEAN + HIP CLEAN + POWER JERK
1+1+2+2@up to 45% jerk-% pal 1min

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CLEAN + SPLIT JERK
2+2@up to 50%, 1+2@60%, 2+1@66-70%, 1+2@71-75%, 3[1+1]@76-80% jerk-% pal 2min

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SNATCH PULL *full foot
3@70%, 3x3@80% pal 2min

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SQUAT JUMPS + JUMPS SQUAT
3[3+3]@BW pal 2min

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KEHONHUOLTOA LOPPUAIKA OHEISTEN JÄLKEEN!

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WL BENINGERS week 1/4

CLEAN PULL to POWER POSITION
4x3@up to 70% bw-% pal 2min (bw 70% = 1 RM CLEAN&JERK)

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HIT to POWER POSITION & HIGH PULL *full foot (contact drill)
5-8x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN from ABOVE KNEE
4-6[1+3]@BB pal 2min

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FRONT SQUAT
3x4@~50% bw-% pal 2min (bw 80% = 1RM FRONT SQUAT)

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ACCESSORIES 3 rounds (OpenGym alueella)

10 KNEELING SQUAT, BB+weight

5@31-35% bs-% SEATED SHOULDER PRESS, BB

8-12 CANDLESTICK / KNEE BENT (dragon flag) ota myötäote alhaalta tuesta, lähde nostamaan ensin suorat jalat lattiasta kohti kattoa ja sitten nosta itsesi hartiasiltaan, toinen versio jalat koukussa