15min practice

Emomx10 (5x both)
odd: 6x sumodeadlift
even: 8x korotettu etukyykky kuulalla

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Toinen kiekka tätä

Warm up
band pull aparts + banded hip activation + mobility
then 2 rounds
1:00 bike
1:00 ski
5 barbell romanian deadlift
5 barbell hang power cleans
5 barbell front squats
5 barbell push press
5 barbell power clean&jerks

Weightlifting Conditioning
10 power clean&jerks @ 40/30kg
at 3:00
10 power clean&jerks @ 50/35kg
at 6:00
10 power clean&jerks @ 60/42.5kg
at 9:00
10 power clean&jerks @70/50kg
at 12:00
10 power clean&jerks @80/55kg

or start count set weights about 50-57.5-65-72.5 and 80% on last weight.
last set weight shouldnt be over 80% of 1rm clean&jerk
keveämmät painot voi mennä tng tyyliin aloita yksittäiset joko tokassa tai 3nnessa painossa!

Metcon
2-3 sets
Tabata of air bike
Tavoite vauhdit miehet ekalle setille watit 320-400 iäkkäät ukot ja yleiset/early masters :D 380-480 ja toiselle-kolmannelle n.30-100 wattia isommat.
Pointti se että seuraava setti on teholtaan suurempi ja saat kovan harjoituksen mutta taas, kisavaraa on.
Tein itse tämän niin että watit 450-520/500-570/550-650 ja echo bikella jossa tuulisuoja paikallaan.
kalorit 68/73/79.
Naisille omat arvioni 250-320 ekalle vedolle ja siitä sit 30-100 wattia lisää kun kierrokset lisääntyy.
4 min lepo välissä
Accessory Work
3 sets
1:00 Front plank Hold
15/15 side plank knee tucks
rest as needed

Cool down
1 min cobra to downdog pose
10+10 thread the needle
5 cat cow exercise strech
5 russian baby strech

MEDIUM WEEK 2/9

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
4[1+1]@80% sn-% pal 2min

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HIP CLEAN + pause SPLIT JERK *pause split position
4[1+1]@75-80% jerk-% 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 *cl grip
5x9@RPE8 *2 reps reverse pal 2min

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WL BEGINNERS week 1/4

2 rounds:
10 SHOULDER PRESS
10 FRONT SQUAT
5+5 LUNGE

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DROP INTO SPLIT *both side
3x3@BB pal 2min

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SPLIT JERK
5x3@RPE8 *2 quality reps reverse pal 2min

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BACK SQUAT
6x3@~60-70% bw-% (bw 100% = 1 RM BS)

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

5@RPE9 BELT SQUAT, +WEIGHT

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

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

Single Leg Banded Hamstring Curl: 3 x 20-25 each. Rest 60s
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

2-3 rounds:

5+5 windmill
10 bicep curl
20cal machine

Deadlift

1-1-1-1, Heavy Singles

Go Every 3:00

Lämmittely:

20-30cal airbike, hyväähuomentaliike tangolla, 20cal soutu

Every 1.30

OHS (moderate/heavy)
3x5
3×3

Rest

Frontsquat (moderate/heavy)

3x5
3×3

Deadlift 3x7 touch and go (moderate/heavy)
Pull upps 8-8-6

For Time:

10 toes to bar
30 kbs @32/24kg
10 toes to bar
25 kbs @32/24kg
10 toes to bar
20 kbs @32/24kg
10 toes to bar
15 kbs @32/24kg
10 toes to bar

SNATCH COMPLEX

Every 3min x4
2 snatch pull
2 snatch
2 hang snatch
@80-85%