MEDIUM HEAVY WEEK 7/9

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

5+5 BIRD DOG BEAR POSITION

5-8 GOBLET SQUAT with PRESS *plate

10x REVERSE CRUNCH & 10x CRUNCH & 8x BICYCLE CRUNCH HOLD with STRAIGHT LEG RAISE *both side

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

1-2x 3 RDL + 3 FS + 3 CL PULL to PWR pos. *pause at the knee + 3 REVERSE CL PULL *close eyes + 3 PANDA PULL

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

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

3 slow HIP CL *3s pause sq pos. + 3 HIP CL *3s pause sq pos.

PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor + CLEAN 4-pos. *hip & abv kn & blw kn & floor

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SN BALANCE
2x2@90-94% sn-% pal 2-3min

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CLEAN PANDA PULL pause at the knee
2x1@90-94% jerk-% pal 2min

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CLEAN + CLEAN BELOW KNEE + pause SPLIT JERK *pause vastaanotossa
1+1+1@up to 85% jerk-% pal 2min

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CLEAN + pause SPLIT JERK *pause vastaanotossa
3[1+1]@90-94% jerk-% pal 2min

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WL BEGINNERS week 2/4

2 rounds:
5 SNATCH DROP
5 OHS
5 RDL *sn grip
5 FRONT SQUAT

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SNATCH
5x1@RPE8 *2 quality reps reverse pal 2min

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CLEAN + SPLIT JERK
5[1+1]@RPE8 *2 quality reps reverse pal 2min

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CLEAN DEADLIFT
5x3@RPE8 *2 quality reps reverse pal 2min

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FRONT SQUAT
3@up to max 3RM pal 3-4min

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

5 1-LEG SEATED CALF RAISE, DB

3@RPE10 PENDLAY ROW, BB *sn grip

3+3@RPE10 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *long split position, both side