MEDIUM WEEK 4/9

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

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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

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SNATCH 4-pos. *hip & abv kn & blw kn & floor
2[1+1+1+1]@up to 50% sn-% pal 1min

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SNATCH
3x1@90% pal 2min

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CLEAN + SPLIT JERK
3[1+1]@85% jerk-% pal 2min

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JERK SUPPORT *hold 3sec split position, both side
3[2+2]@90+% pal 2min

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WL BEGINNERS week 3/4

2 rounds:
10 RDL *clean grip
10 SHOULDER PRESS
10 FRONT SQUAT

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DROP INTO SPLIT *both side
3[3+3]@BB pal 2min

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CLEAN + SPLIT JERK
4[2+1]@up to 1 RM pal 2min

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BACK SQUAT
4x4@~70+% bw-% (bw 100% = 1 RM BS)

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BOX JUMPS
6x4 pal 2min

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REVERSE HYPER
2x10 pal 2min

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

5@RPE8 BELT SQUAT, +WEIGHT

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

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

3-4rounds

3-10 strict pull + 10 snowangel after each set of pull ups

50-m DB/KB lunge (10/15 kg)
350-m farmers carry (10/15 kg)

Scaled WOD
4 rounds for time with a partner:
50-m walking lunges
350-m farmers carry

AMRAP 7 min

5 x Floor Bench press 60-70%
5 x Linkkari
5 x DB Renegade row (5 per käsi) 8/12 kg

Build Heavy Single

Build To a Heavy Single

4x AMRAP 4, 2min rest between amraps (22min total)

AMRAP A) 20 wall ball + 23/20cal bike + max power clean 50/35kg
AMRAP B) 20 wall ball + 19/16cal bike + max power clean @55/40kg
AMRAP C) 20 wall ball + 15/12cal bike + max powe clean @60/45kg
AMRAP D) 20 wall ball + 11/8cal bike + max power clean @65/50kg

Emomx10
Odd: 6x sumodeadlift
Even: 6x korotettu etukyykky käsipainolla

5 Sets Of :

Snatch Pull + Power Snatch @ 78 - 83%

Banded Facepull-apart: 3 x 20-25. Rest 60s
+
- Biphasic Lat Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)