6 sets of Snatch:
Set 1: 3 @65%
Set 2: 3 @70%
Set 3: 3 @70%
Set 4: 2 @75%
Set 5: 2 @80%
Set 6: 2 @80%
- Rest as needed btw sets.

5 sets of Overhead Squat
Sets 1-2: 7 @65%
Set 3: 5 @70%
Set 4: 5 @72%
Set 5: 5 @75%
- Rest 2min btw sets.

40 minutes for Sweat

6 Back Squat @ 60 - 70%
24 Kettlebell Swing 24/16kg
50 Cal Any Machine

MEDIUM LIGHT WEEK 3/9

WARM UP kesto yht. 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 TALL CL *3s pause sq pos. + 3 TALL 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@34-38 bs-% pal 2-3min

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CLEAN PANDA PULL
2x3@70% jerk-% pal 2min

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

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FRONT SQUAT
*warm up 2-3 sets: with banded, knee level
4x2@70% pal 2min

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WL BEGINNERS week 2/4

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

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

--

SNATCH PULL to POWER POSITION + SNATCH BELOW KNEE
5[1+2]@RPE8 *2 quality reps reverse pal 2min

--

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

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CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE
5[1+2]@RPE8 *2 quality reps reverse 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@84-101% bs-% SUMO DL, BB

Assault bike 6min, max calories, avg watts, avg RPM

‘Linda’
10-9-8-7-6-5-4-3-2-1

Deadlift
Floor Press
Squat Clean

@double KB 24/16 / 20/12

Tc:25’

Front Squat

4-4-3-3-2-2

** 3 -5 Sec Eccentric

Go Every 3:00

Viikko 46 (4/4) (kevennys)
Maanantai
Warm Up
2 rounds
1:30 cardio machine
10+10m bear crawl (forward/backwards)
10m crab walk
10m lunge walk + reach up
10m tin soldier walk
3-5 burpee pull ups
:30 HS Hold

Gymnastic Skills (15 min)
Kick to Handstand
HS Hold / Free Hold
Shoulder Taps on wall climb position
Hs walk practises

Easy Pace Metcon
5 rounds with easy pace
2 min easy run or double under practises
10 db snatches
10 wall ball shots
6-8 kipping hspu
6-8 kipping c2b or bar muscle ups x 4-6 reps

Accessory Work
2-3 x 6-8 windmill per side
2-3 x 6-8 banded GHR
2-3 x 12 hardened ring row

Compelte 1 Unbroken Set For Reps.

• If Cannot complete 10+ Reps unbroken, modified

5:00 easy pace Bike, Row, Jog etc
+
Hollow Rocks: 20s on 10s off x 8
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)