MEDIUM LIGHT WEEK 3/9

WARM UP kesto yht. n.15min

1-2 rounds

2x OH HALF KNEELING FRONT LEG - 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 *kantapää lattiassa, both side

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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

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

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

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

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

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]@BB pal 1min

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SNATCH PANDA PULL
2x3@70% sn-% pal 2min

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pause POWER SNATCH + SNATCH BALANCE
*pause vastaanotossa
4[1+1]@70% sn-% pal 2min

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BACK SQUAT + 5x DEPTH BOX JUMP
*bs warm up 2-3 sets: 3+3+3 narrow-normal-wide stance, hypyn vastaanotto suorinjaloin
3x2@95% pal 2-3min

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WL BEGINNERS week 2/4

2 rounds:
10 RDL *clean grip
10 SHOULDER PRESS
10 FRONT SQUAT

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

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CLEAN PULL *full foot
4x4@RPE8 *2 quality reps reverse pal 2min

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CLEAN + SPLIT JERK
4-6[2+1]@RPE8 *2 quality reps reverse pal 2min

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FRONT SQUAT
4x4@~60-70% bw-% (bw 80% = 1RM FS) pal 2min

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BOX JUMPS
3x6 pal 2min

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RDL *sn grip
5x5@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8+8 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