MEDIUM WEEK 2/9

WARM UP kesto yht. n.15min

1-2 rounds

2x OH HALF KNEELING FRONT LEG - 3x FORWARD & 3x45° & 3x90° *plate, both side

3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *kantapää lattiassa, both side

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2x 5+5 1-ARM BACK RACK ELBOW ROTATION + 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

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

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

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

3 slow TALL SN *3s pause sq pos. + 3 TALL SN *3s pause sq pos.

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

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HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@BB pal 1min

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SNATCH PANDA PULL + pause POWER SNATCH + SNATCH BALANCE *pause vastaanotossa
4[1+1+1]@70% sn-% pal 2min

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BACK SQUAT + 5x DEPTH BOX JUMP *bs warm up 2-3 sets: 3+3+3 narrow-normal-wide stance, hypyn vastaanotto suorinjaloin
3x2@90% pal 2-3min

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WL BEGINNERS week 1/4

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

SNATCH DROP
3x4@BB pal 2min

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SNATCH PULL*full foot
4x3@RPE8 *2 quality reps reverse pal 2min

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

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BOX JUMPS
5x3 pal 2min

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REVERSE HYPER
2x10 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@RPE9 HIP THRUST, BB+WEIGHT

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