MEDIUM HEAVY WEEK 6/8

WARM UP kesto yht. n.15min

1-2 rounds

10 OH LUNGE with LEG RAISE, plate

3-5 WIDE GRIP PULL UP with banded, myötäote

8-12 PLATE OH SIT UP

20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä koko liikkeen ajan peppu irti lattiasta 5cm

--

2x 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

3 HIP M ST SN *slowly & OHS *3s pause sq pos.

3 HIP SN BAL *slowly & on the toes & 3s pause sq pos.

3 HIP SN BAL *on the toes & 3s pause sq pos.

3 BOUNCE & HIP SN

3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & SN

3 SN PULL to PWR pos. + 3 REVERSE SN PULL

3 SN + 3 PWR SN

---

HIP SNATCH HIGH PULL + HIP SNATCH *same speed, high pull full foot
3x2[1+2]@up to 40% sn-% pal 1min

---

SNATCH
3@up to 50%, 2x3@50%, 2x2@60%, 2@70%, 2@75%, 2x1@80%, 1@85%, 1@90%, 1@95%, 1@100%, 1@102% pal 2min

---

BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@80% pal 2min

---

---

WL BENINGERS week 1/4

DROP SNATCH
4x3@BB pal 2min

--

SNATCH PULL to POWER POSITION *full foot

4x3@up to 70% bw-% pal 2min (bw 50% = 1 RM SNATCH)

--

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

--

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

---

---

ACCESSORIES 3 rounds (OpenGym alueella)

10 BENCH DIP, BW/+WEIGHT & MAX REPS PUSH UP penkkiotteen leveys

5@80-95% bs-% SUMO DL, BB

8+8 PLANK BANDED CRUNCH viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa