MEDIUM HEAVY WEEK 6/8

WARM UP kesto yht. n.15min

1-2 rounds
5+5 HALF KNEELING HAND OPEN BOOK with THORACIC ROTATION kylki seinässä kiinni saman puolen polvi on lattiassa, kierrä kädet edessä suorana edestä sivun kautta taakse, palauta, kierrä seinän puoleinen suorakäsi läheltä seinää taaksepäin

20 SEC HOLD KOPENHAGEN PLANK, BW/+WEIGHT alajalka koukussa jonka päälle tarvittaessa kuormaa

3+3 1-LEG INCWORM with PUSH UP triceps push up

5+5 COSSACK SQUAT

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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

3 HIP M ST CL *slowly & FS *3s pause sq pos.

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

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

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

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

3 CL + 3 PWR CL

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POWER SNATCH + HIP SNATCH + OHS + SNATCH DROP
3[2+2+2+2]@BB pal 1min

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SNATCH
3x3@BB, 3@up to 50%, 2x3@50%, 3x1@60%, 2x1@70%

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CLEAN + SPLIT JERK
3[2+2]@BB, 2+2@up to 50%, 2+2@50%, 1+1@60%, 3[1+1]@70% j-% pal 2min

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FRONT SQUAT *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full) - FIRST SQUAT

3@50%, 3@60%, 2×3@70% pal 2min

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WL BENINGERS week 1/4

DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side, behind neck
3[3+3]@BB pal 2min

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DIP & DRIVE + PUSH PRESS
3[1+3]@BB pal 2min

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STEPPING SPLIT JERK *both side
3[3+3]@BB pal 2min

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SPLIT JERK
5x2@BB pal 2min

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BACK SQUAT
2x6@~50% bw-% (bw 100% = 1 RM BACK SQUAT)

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ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG RDL w/ PELVIC ROTATION, DB kuorma ristikkäinen käsi, tuo kuormaa tukijalan ulkosyrjälle

8 BENT OVER EXTERNAL SHOULDER ROTATION & 8+8 BENT OVER ROW, DB kulmasoutu heti perään, tuki etumaisen jalan reidestä

8+8 SIDE SQUAT, BB/+WEIGHT