MEDIUM LIGHT WEEK 1/9

WARM UP kesto yht. n.15min

1-2 rounds

5+5 HALF KNEELING WINDMILL *plate, DB, KB

INCWORM & 2x TRICEPS PUSH UP & 8x HIGH SIDE PLANK MARS & 2x TRICEPS PUSH UP & INCWORM *both side

3x CLOCK OH LUNGE 10/12/14/15/17/18/19/21 *both side

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

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

3+3 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *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 SPLIT JERK + 2+2 DROP INTO SPLIT + 2+2 PAUSE SPLIT JERK *dip + 2+2 JERK w/ PAUSE IN SPLIT

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SN BALANCE DRILL *dip & drive + dip & catch
2x3[1+1]@BB pal 1min

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SNATCH + HIP SNATCH *tanko liikkuu koko ajan
3[1+1]@80% sn-% pal 2min

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HIP CLEAN + pause SPLIT JERK *pause split position
3[1+1]@75-80% jerk-% pal 2min

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VAUHDITON PITUUSHYPPY
3x1 *kirjaa keskiarvo ylös pal 2min

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JERK SUPPORT *hold 3sec split position, both side
3[2+2]@80+% pal 2min

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RDL *sn grip
5x8@RPE8 *2 reps reverse pal 2min

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WL BEGINNERS week 4/4

SNATCH PULL *full foot
4x2@RPE8 *2 quality reps reverse pal 2min

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

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CLEAN PULL *full foot
4x2@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
2[1+2]@RPE8 *2 quality reps reverse pal 2min

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

8 REAR ROW, BB *leveä myötäote, vedä rinnan korkeudelle, suorinjaloin

8 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

5 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

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