WODconnect

18.1.2023 Workout

MEDIUM WEEK 3/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

10-15 REPS: WIRST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

10-20 DEADBUG PALLOF PRESS

3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5x WIDE LEGGED FORWARD BEND TWIST POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *full foot
3 PANDA PULL

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

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

HIP SNATCH + SNATCH BALANCE + OHS
2+2+2@up to 50% sn-% pal 1min

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BLOCKS SNATCH *bb above knee
2@75%, 2@80%, 1@83%, 2@75%, 2@80%, 1@83% pal 2min

BLOCK BACK SQUAT 90° + JERK RACK SUPPORT 6-10sec
3[3+1]@80% pal 2min

FLOATING HALTING CLEAN DEADLIFT *no floor contact & last rep 2-3sec pause power pos.
4x3@83% jerk-% pal 2min

SHOULDER PRESS + PUSH PRESS
3[2+3]@up to 40-45% jerk-% pal 2-3min

PM VARKAUS su 29.1.2023

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SN BALANCE + OHS
2[5+5]@bb pal 1-2min

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SNATCH PUSH PRESS + OHS
2[3+3]@up to 50%, 3+1@50%, 3+1@60%, 3+1@71%, 3+1@81%, 2[2+1]@91%, 1+1@96%, (1+1@101%, 1+1@103%) sn-% pal 2min ( * ) jos kuleksii

VERTICAL JUMP 3x5 pal 2min

FRONT SQUAT
4@30%, 4@50%, 2x4@70%, 2x3@80%, 2x2@85%, 1@90% pal 2min

Accessory exercises: 3 rounds (core/bodybuilding)

10-15 STANDING HIP FLEXOR RAISE, KB
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE