MEDIUM WEEK 6/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

--

2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

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

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 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

---

TALL POWER SNATCH + TALL SNATCH
2×2[1+1]@bb pal 1min

---

SNATCH
1x1@90% pal 2min

---

CLEAN+ SPLIT JERK
1+1@85% jerk-% pal 2min

---

JERK SUPPORT *hold 3sec split position, both side
1+1@up to 94+% pal 2min

---

---

WL BEGINNERS week 1/4

2 rounds: ei keppijumppaa
5 SNATCH DROP
5 OHS
5 RDL *sn grip
5 FRONT SQUAT

--

SNATCH
10x1@RPE8 *2 quality reps reverse pal 2min

--

CLEAN + SPLIT JERK
10x1@RPE8 *2 quality reps reverse pal 2min

--

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

--

BACK SQUAT
5@up to max 5RM pal 3-4min

--

BOX JUMPS
5x2 pal 2min

---

---

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

3@RPE8 BELT SQUAT, +WEIGHT

5-8 KNEELING TRICEPS EXTENSION *head below bench/barbell

5 HANGING HOLLOW HOLD / PELVIC TILT 2-5sec *BW/+WEIGHT, myötäote