MEDIUM WEEK 4/9

WARM UP kesto yht. n.15min
1-2 rounds

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

8-10 LYING SNATCH to JERK grip OH REGRESSION *keppi/painotanko

2-3x HOLLOW HOLD to SUPERMAN HOLD *both side

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

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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

2x 5 RDL + 5 FS
3 REVERSE CLEAN PULL *close eyes
3 slow start CLEAN PULL to PWR position
3 slow start CLEAN HIGH PULL *full foot
3 PANDA PULL

3 HIP CLEAN HIGH PULL *on the toes
3 HIP STANDING MUSCLE CLEAN
3 TALL CLEAN
3 HIP CLEAN

PWR CLEAN 4-pos. *hip & abv kn & blw kn & floor
CLEAN 4-pos. *hip & abv kn & blw kn & floor

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SN BALANCE
3x3@80-84 sn-% pal 2-3min

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SLOW START CLEAN PANDA PULL
2x3@80-84% jerk-% pal 2min

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CLEAN + CLEAN ABOVE KNEE + pause SPLIT JERK *pause vastaanotossa
1+1+1@up to 75% jerk-% pal 2min

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CLEAN + pause SPLIT JERK *pause vastaanotossa
5[2+1]@80-84% jerk-% pal 2min

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RDL *cl grip
5x5@RPE8 *2 reps reverse pal 2min

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WL BEGINNERS week 3/4

2 rounds:
10 SHOULDER PRESS
10 FRONT SQUAT
5+5 LUNGE

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SPLIT JERK
6x3@RPE8 *2 quality reps reverse pal 2min

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BACK SQUAT
4x6@~60-70% bw-% (bw 100% = 1 RM BS)

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REVERSE HYPER
2x10 pal 2min

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RUSSIAN TWISTS
3x20 pal 2min

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

5 KNEELING SQUAT, BB+weight

8-12 ROLL ABS, BB

5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes