MEDIUM HEAVY WEEK 7/9

WARM UP kesto yht. n.15min

1-2 rounds

2x HALF KNEELING FRONT LEG w/ WEIGHT - 3x FORWARD & 3x45° & 3x90° *plate, both side

3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

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2x 5+5 1-ARM BACK RACK ELBOW ROTATION +
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

2x 5 RDL + 5 BS
3 REVERSE SNATCH PULL *close eyes
3 slow start SNATCH PULL to PWR position
3 slow start SNATCH HIGH PULL *full foot
3 PANDA PULL

3 HIP SNATCH HIGH PULL *on the toes
3 HIP STANDING MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH

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

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HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@up to 60% sn-% pal 1min

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SNATCH PANDA PULL pause at the knee
2x3@90-94% sn-% pal 2min

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SNATCH + SNATCH BELOW KNEE *tanko liikkuu koko ajan
1+1@up to 85% pal 2min

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SNATCH
3x2@90-94% pal 2min

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FRONT + BACK SQUAT *warm up 2-3 sets: with banded, knee level
3[2+3]@70% fs-% pal 2min

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RDL *sn grip
3x6@RPE10 *0 reps reverse pal 2min

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WL BEGINNERS week 2/4

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

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SNATCH DROP
4x3@RPE8 *2 quality reps reverse pal 2min

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SNATCH BELOW KNEE
4x2@RPE8 *2 quality reps reverse pal 2min

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CLEAN CLEAN KNEE + SPLIT JERK
3[1+2]@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL *full foot
5x2@RPE8 *2 quality reps reverse pal 2min

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BOX JUMPS
6x2 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

5+5 STANDING HIP FLEXOR RAISE, KB

3 MAX HOLD PULL UPS *vastaote, leuka tangon yläpuolella

8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla