MEDIUM LIGHT WEEK 3/9

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 TALL CL *3s pause sq pos. + 3 TALL 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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SEATED SHOULDER PRESS
3x2@34-38 bs-% pal 2-3min

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CLEAN PANDA PULL
2x3@70% jerk-% pal 2min

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POWER CLEAN + POWER JERK
*molemmissa pause vastaanotossa
4[1+1]@65-70% jerk-% pal 2min

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FRONT SQUAT
*warm up 2-3 sets: with banded, knee level
4x2@70% pal 2min

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WL BEGINNERS week 2/4

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

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SNATCH PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH BELOW KNEE
5[1+2]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
5[1+2]@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG SEATED CALF RAISE, DB

5@RPE8 PENDLAY ROW, BB *sn grip

2@84-101% bs-% SUMO DL, BB