MEDIUM WEEK 2/9

WARM UP kesto yht. n.15min

1-2 rounds

5+5 HALF KNEELING WINDMILL *plate, DB, KB

INCWORM & 2x TRICEPS PUSH UP & 8x HIGH SIDE PLANK MARS & 2x TRICEPS PUSH UP & INCWORM *both side

3x CLOCK OH LUNGE 10/12/14/15/17/18/19/21 *both side

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

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

3+3 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *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 SPLIT JERK + 2+2 DROP INTO SPLIT + 2+2 PAUSE SPLIT JERK *dip + 2+2 JERK w/ PAUSE IN SPLIT

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SN BALANCE DRILL *dip & drive + dip & catch
2x3[1+1]@BB pal 1min

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SNATCH + HIP SNATCH *tanko liikkuu koko ajan
4[1+1]@80% sn-% pal 2min

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HIP CLEAN + pause SPLIT JERK *pause split position
4[1+1]@75-80% jerk-% pal 2min

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JERK SUPPORT *hold 3sec split position, both side
3[2+2]@80+% pal 2min

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RDL *cl grip
5x9@RPE8 *2 reps reverse pal 2min

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WL BEGINNERS week 1/4

2 rounds:
10 SHOULDER PRESS
10 FRONT SQUAT
5+5 LUNGE

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DROP INTO SPLIT *both side
3x3@BB pal 2min

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SPLIT JERK
5x3@RPE8 *2 quality reps reverse pal 2min

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BACK SQUAT
6x3@~60-70% bw-% (bw 100% = 1 RM BS)

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

5@RPE9 BELT SQUAT, +WEIGHT

5-8 KNEELING TRICEPS EXTENSION *head below bench/barbell

5 HANGING HOLLOW HOLD / PELVIC TILT 2-5sec *BW/+WEIGHT, myötäote