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 BEAR CRAWL BIRD DOG *hold 8-10 sec

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

--

2x 5 ARM FRONT RACK ELBOW ROTATION + 10 RDL

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

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 PRESS to JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
2 PWR JERK into SQUAT JERK *pwr j bottom pos. 3sec pause then sj
2 GMS SPLIT JERK DROP

---

---

TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

--

BLOCKS POWER SNATCH + OHS *bb high above knee
3+3@60%, 3+3@65%, 2[3+3]@70% sn-% pal 2min

---

CLEAN + JERK
2+1@75%, 2+1@80%, 1+1@83%, 2+1@75%, 2+1@80%, 1+1@83% jerk-% pal 2min

---

RDL *cl grip
3x3@70-80% jerk-% pal 2-3min

---

BACK SQUAT JUMP
3x5@up to ~25% bs-% pal 2min

---

---

---

PM VARKAUS su 29.1.2023

--

SNATCH
2x3@50%, 3@60%, 3@66%, 3@71%, 3@76%, 2@81%, 2@86%, 1@91%, 1@93%, (1@96%) pal 2min ( * )- jos kuleksii

---

CLEAN + JERK
2[2+2]@50%, 2+2@58%, 2+2@66%, 2+2@71%, 1+2@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min ( * )- jos kuleksii

---

SNATCH HIGH PULL
3@81%, 2x3@91%, 3x3@101%, 1-2x3@106% sn-% pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

15 ROMAN CHAIR SIT UP
10@weight REAR DELT FLY
10@weight BACK RAISE