MEDIUM LIGHT WEEK 1/9

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

3 HIP 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 CONTACT DRILL *hip high
*(2 hit + 2 hit & legs extension & high pull + 2 hit & legs extension & high pull & turnover bar the overhead)
4x2@up to 30-40% sn-% pal 2min

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SNATCH PANDA PULL + pause POWER SNATCH + SNATCH BALANCE
*pause vastaanotossa
3[1+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@85% pal 2-3min

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WL BEGINNERS week 4/4

PUSH PRESS
4x3@RPE8 *2 quality reps reverse pal 2min

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DROP INTO SPLIT *both side
3x3@BB pal 2min

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SPLIT JERK
4x3@RPE8 *2 quality reps reverse pal 2min

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BACK SQUAT
2x10@~50% bw-% (bw 100% = 1 RM BS)

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REVERSE HYPER
2x10 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