MEDIUM HEAVY WEEK 5/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ +
2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

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TALL POWER SNATCH + TALL SNATCH
2×2[1+1]@bb pal 1min

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SNATCH
3x1@85% pal 2min

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CLEAN+ SPLIT JERK
3[1+1]@90% jerk-% pal 2min

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JERK SUPPORT *hold 3sec split position, both side
2+2@up to 90+% pal 2min

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WL BEGINNERS week 4/4

2 rounds:
10 AIR SQUAT
5 SNATCH DROP
10 RDL *sn grip

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SNATCH *no more than 2-3 misses
1@up to MAX pal 2min

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CLEAN + SPLIT JERK *no more than 2-3 misses
1+1@up to MAX pal 2min

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BACK SQUAT
5x5@~70+% bw-% (bw 100% = 1 RM BS)

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

5+5@RPE9 ALTERNATIVE MILITARY FLOOR BENCH *DB

5 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

3 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee