MEDIUM HEAVY WEEK 8/8

WARM UP kesto yht. n.15min

1 rounds

10 OH LUNGE with LEG RAISE, plate

5 NORMAL GRIP SHIN UP with banded, vastaote

8-12 PLATE OH SIT UP

20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä kokoliikkeen ajan peppu irti lattiasta 5cm

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PWR J + SJ + OHS + STS P

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

3+3 SP in SPLT & OH SPLT S *long split pos.

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 SPLT J + 2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J *dip + 2+2 SPLT J

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HIP CL HIGH PULL + HIP CLEAN + POWER JERK + SQUAT JERK *same speed pull and clean, high pull full foot
1+1+2+2@up to 45% jerk-% pal 1min

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SNATCH
3x3@BB, 4x3@up to 40% sn-% pal 2min

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CLEAN + SPLIT JERK
3[2+2]@BB, 4[2+2]@up to 40% jerk-% pal 2min

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BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@75% pal 2min

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WL BENINGERS week 3/4

SNATCH PULL to POWER POSITION + SNATCH HIGH PULL ABOVE KNEE *full foot
3[1+3]@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-5[1+3]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN HIGH PULL ABOVE KNEE *full foot
3[1+3]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN ABOVE KNEE
4-5[1+3]@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10 DB TRICEPS EXTENSIONS from the floor & MAX REPS PUSH UP *penkkiotteen leveys

5@74-89% bs-% SUMO DL, BB

8+8 PLANK BANDED CRUNCH viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa