MEDIUM WEEK 7/8

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

8-12 SERRATUS WALL SLIDE

8-12 GOBLET SQUAT

10+10 WALL PRESS DEADBUG

5+5 TOUCHDOWN SQUAT ¼ tai ½ pistooli korokkeella, tukijalka korokkeella polvilinja suoraan eteenpäin varpaiden kanssa, koukista tukijalka, vie peppua taaksepäin toinen jalka suorana kantapää koskettaa lattiaa

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2x 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

3 HIP M ST SN slowly & OHS *3s pause sq pos.

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

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

3 BOUNCE & HIP SN

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

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

3 SN + 3 PWR SN

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HIP SN HIGH PULL + HIP SN *same speed, high pull full foot
3x2[1+2]@BB pal 1min

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SNATCH
2x3@BB, 3@up to 50%, 2x3@50%, 2x2@60%, 2@70%, 2@75%, 2x1@80%, 2x1@85-90% pal 2min

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CLEAN + SPLIT JERK
2[2+2]@BB, 2+2@up to 50%, 2+1@50%, 1+2@50%, 2[1+1]@60%, 1+1@70%, 2[1+1]@75% j-% pal 2min

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DEPTH BOX JUMP
5x3 pal 2min hypyn vastaanotto suorinjaloin

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WL BENINGERS week 2/4

HIT to POWER POSITION & HIGH PULL *full foot (sn contact drill)
4x3[3+1]@BB pal 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

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HIT to POWER POSITION & HIGH PULL *full foot ( cl contact drill)
4x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-6[1+2]@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10 1-LEG SEATED CALF RAISE, DB

5@32-36% bs-% SEATED SHOULDER PRESS, BB

8+8 LYING LATERAL FLEXION, BW/+WEIGHT