MEDIUM WEEK 7/8

WARM UP kesto yht. n.15min

10 OH LUNGE with LEG RAISE, plate

5 NORMAL GRIP PULL UP with banded, myötäote

8-12 PLATE OH SIT UP

20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä kokoliikkeen ajan peppu irti lattiasta 5cm

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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

3 HIP M ST CL *slowly & FS *3s pause sq pos.

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

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

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

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

3 CL + 3 PWR CL

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HIP CL HIGH PULL + HIP CLEAN + PWR JERK + SQUAT JERK *same speed pull and clean, high pull full foot
1+1+2+2@up to 45% jerk-% pal 1min

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SNACTH
3x3@BB, 4x3@up to 40% sn-% pal 2min

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CLEAN + SPLIT JERK
3[2+2]@BB, 4[2+2]@up to 40% j-% pal 2min

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BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@90% pal 2min

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WL BENINGERS week 2/4

CLEAN PULL to POWER POSITION
3x5@up to 70% bw-% pal 2min *(bw 70% = 1 RM CLEAN & SPLIT JERK)

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CLEAN PULL to POWER POSITION + CLEAN (high) PULL above knee *full foot, same speed
4[1+3]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN above knee + PUSH PRESS
4-5[1+2+1]@RPE8 *2 quality reps reverse pal 2min

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FRONT SQUAT
3x5@~50% bw-% pal 2min *(bw 80% = 1RM FRONT SQUAT)

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ACCESSORIES 3 rounds (OpenGym alueella)

8+8 STANDING HIP FLEXOR RAISE, KB

15-20 SEATED HIGH ROW, BANDED

5@81-97% bs-% SUMO DL, BB