MEDIUM WEEK 4/9

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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SNATCH 4-pos. *hip & abv kn & blw kn & floor
2[1+1+1+1]@up to 50% sn-% pal 1min

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SNATCH
3x1@90% pal 2min

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CLEAN + SPLIT JERK
3[1+1]@85% jerk-% pal 2min

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

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WL BEGINNERS week 3/4

2 rounds:
10 RDL *clean grip
10 SHOULDER PRESS
10 FRONT SQUAT

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DROP INTO SPLIT *both side
3[3+3]@BB pal 2min

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CLEAN + SPLIT JERK
4[2+1]@up to 1 RM pal 2min

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BACK SQUAT
4x4@~70+% bw-% (bw 100% = 1 RM BS)

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BOX JUMPS
6x4 pal 2min

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REVERSE HYPER
2x10 pal 2min

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

5@RPE8 BELT SQUAT, +WEIGHT

5-8 KNEELING TRICEPS EXTENSION *head below bench/barbell

5 HANGING HOLLOW HOLD / PELVIC TILT 2-5sec *BW/+WEIGHT, myötäote