MEDIUM LIGHT WEEK 1/9

WARM UP n.15min
1-2 rounds

5+5 BIRD DOG BEAR POSITION

5-8 GOBLET SQUAT with PRESS *plate

10x REVERSE CRUNCH & 10x CRUNCH & 8x BICYCLE CRUNCH HOLD with STRAIGHT LEG RAISE *both side

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

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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

1-2x 3 RDL + 3 FS + 3 CL PULL to PWR pos. pause at the knee + 3 REVERSE CL PULL close eyes + 3 PANDA PULL

3 HIP CL BAL slowly & on the toes & 3s pause sq pos.

3 HIP CL BAL on the toes & 3s pause sq pos.

3 slow HIP CL 3s pause sq pos. + 3 HIP CL *3s pause sq pos.

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

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SEATED SHOULDER PRESS
3x2@32-36 bs-% pal 2-3min

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CLEAN CONTACT DRILL hip high
*(2 hit + 2 hit & high pull & leg extension + 2 hit & high pull & leg extension & turnover bar the top front rack)
4x2@up to 30-40% jerk-% pal 2min

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CLEAN PANDA PULL + POWER CLEAN + pause POWER JERK
4[1+1+1]@65-70% jerk-% pal 2min *pause vastaanotossa

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FRONT SQUAT *warm up 2-3 sets: with banded, knee level
3x3@70% pal 2min

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WL BEGINNERS week 4/4

SNATCH DROP
3x4@BB pal 2min

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SNATCH PULL to POWER POSITION
4x5@up to 70% bw-% pal 2min (bw 50% = 1 RM SN)

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SNATCH PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH below knee
4-6[1+3]@RPE8 *2 quality reps reverse pal 2min

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BOX JUMPS
3x6 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG SEATED CALF RAISE, DB

5@RPE8 PENDLAY ROW, BB *sn grip

2@79-95% bs-% SUMO DL, BB