MEDIUM HEAVY WEEK 5/9

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

--

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

---

SN BALANCE
3x3@82-87 sn-% pal 2-3min

---

SLOW START CLEAN PANDA PULL
2x3@82-87% jerk-% pal 2min

---

CLEAN + CLEAN ABOVE KNEE + pause SPLIT JERK *pause vastaanotossa
1+1+1@up to 80% jerk-% pal 2min

--

CLEAN + pause SPLIT JERK *pause vastaanotossa
4[2+1]@82-87% jerk-% pal 2min

---

---

WL BEGINNERS week 4/4

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5 OHS

--

SNATCH DROP
4x3@BB pal 2min

--

SNATCH
5x2@RPE8 *2 quality reps reverse pal 2min

--

BOX JUMPS
5x3 pal 2min

--

REVERSE HYPER
2x10 pal 2min

--

RUSSIAN TWISTS
3x20 pal 2min

---

---

ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG SEATED CALF RAISE, DB

5@RPE9 PENDLAY ROW, BB *sn grip

3+3@RPE9 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *long split position, both side