MEDIUM WEEK 2/8

WARM UP kesto yht. n.15min

1-2 rounds/side
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side & WARRIOR I & WARRIOR II &TRIANGLE & REVERSE WARRIOR II & EXTEND SIDE ANGLE & LIZARD with 2× THORACIC ROTATION & PLANK & UPWARD DOG & DOWN DOG & CAT&COW CRUNCH x2 both side & CHILD POSE & DOWN DOG & STANDING FLAT BACK & STANDING FORWARD BEND & MOUNTAIN

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1-2x 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

3 HIP M ST SN *slowly & OHS *3s pause sq pos.

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

2x3 BOUNCE & LEG EXTENSION + 2x3 BOUNCE & HIP SN

3 SN PULL to PWR pos. + 3 REVERSE SN PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST SN & OHS + 3 SN + 3 PWR SN

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M ST SN + OHS + SN BAL + SN DROP + HIP SN *M ST SN no hip contact
1+1+1+1+2@up to 45% sn-% pal 1min

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BLOCKS SN PULL to PWR POS. + SN *blocks the above knee high
1+2@up to 67%, 1+2@70%, 1+1@74%, 1+2@70%, 1+1@76%, 1+2@72%, 1+2@74, 1+2@76% pal 2min

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BLOCK SN PULL *blocks the above knee high, full foot
2x4@70-76%, 2x4@80% pal 2min

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PAUSE BS *first squat 5 sec pause squat position
3x5@65% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

12 KNEELING SQUAT, BB+weight

8@29-33% bs-% SEATED SHOULDER PRESS, BB

20 SIDE BENDS, BB

Warm Up
3 rounds
1:00 cardio machine (increase pace each round)
5 inch worm with push up
10 lunge elbow to floor strech + torso rotation
10 single arm db power clean&jerks
10 air squats + 5 jumping air squats

Metcon Prep
2 sets
6-8 db power clean&jerk alt hand @12.5-15/17.522,5kg
3-4 burpee box jump overs
rest 30-60s bwn rounds, get your heart rate up.

Metcon
Every 4 min for 12-16 minutes (3-4 sets, ikä masterssit 45+ ainoastaan 3 settiä)
15 db power clean&hjerks alt hand
6 burpee box overs (hypyllä tai askeltaen, ja kasvot boxia päin)
12 db pc&pj
6 burpee box overs
9 db pc&pj

time target 2 min 20 - 3 min, try to keep same pace through all intervals
Scale DB Power clean&jerk reps 12-9-6 to be closer target times.

Weightlifting / Strenght
With barbell 2 rounds (1st power / 2nd squat)
3 high hang clean + 3 hang clean + 3 cleans + 3 split jerk
rest 1 min bwn rounds

then start to build for clean weight and start workout

Every 2 min for 10 minutes (5 sets)
2-position squat clean (FLOOR AND THE HANG)
2 sets @ 75-80% and 3 sets @80-85% of 1rm clean.

rest / prepare for split jerk 5 mins

Every 2 min for 10 minutes (5 sets)
Split jerk x 2 reps
2 sets @ 75-80% and 3 sets @80-85% of 1rm jerk.

rest / prepare for clean pulls 5 mins

Every 2 min for 6 minutes ( 3sets)
Clean Pulls x 3 reps @80,85,90% of 1rm

Focus on clean pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

Cool down
2-3 min light cardio
3+3 min tennis/lacrosse ball to trapezius area
1-2 min glute strech of your choise R/L

8x 4min AMRAP
A.
Buy in: erg 20cal
AMRAP
20 DB snatch 1x22,5/15kg
40m DB OH walk

REST 1min

B.
Buy in: Run 200m
AMRAP
10 dbl KB DL 2x24/2x16kg
10 dbl KB STOH
40m dbl KB farmer carry

REST 1min

C.
Buy in: erg 20cal
AMRAP
20 KB hang snatch
40m KB OH walk

REST 1 min

D.
Buy in: 200m run
AMRAP
10 dbl DB DL
10 dbl DB STOH
40m dbl DB farmer carry

REST 5min

4 supersets of:
10 Dual DB Deadlift, pick weight
15m Dual DB Walking Lunges, pick weight
- Athletes choice on weight, same weight on every set and both movements
- Rest 2min btw sets

Warm-up: 10 min easy ski/row/Ab + 4 min mobility + 5 min barbell warm-up

A: 10 min emom:
5 x tng power snatch
Start from 50% of 1 rm power snatch and build up

B: 40-50min aerobic training

Cool-down: Easy row for 5 min + 5 min mobility

3 x 3 snatch seg pull
- add 2-5kg to last week
- start, below knee, mid thigh, no ext.
- rest as needed

CHIN UPS vastaote
3xMAX REPS without rubber band (before 0 - 10 reps) or MAX REPS with extra weight (before +10 reps)

Warm up
3 sets
:40 easy -> :20 moderate > :10 fast, rest 20 sec bwn
With SKI. Slowly increase "easy,mod,fast pace" each warm up round.
some short mobility as you like and start workout

Intervals
SKI "Max Power" Workout
175/200m controlled sprint at 90-95%
220/250m controlled sprint at 90-95%
250/300m controlled sprint at 90-95%
175/200m sprint at 95-100%
-Rest 3min b/t reps-

Damper to 5-7

Accessory Work
4 rounds
3-5 skin the cats
6-8 windmill @light/moderate weight / per side
10-15 sec l-sit hold on rings
rest 2 min bwn sets

Cool down
2-3 min light row
1-2 min cobra to downdog pose
1-2 min prayer pose strech
1+1 min leg across body strech

Running o'clock

Min 0-2

1000/800m Bike Erg
Max Snatches

Rest 1 min

Min 3-6

1500/1200m Bike Erg
Max Snatches

Rest 2 min

Min 8 - 12

2000/1500m Bike Erg
Max Snatches

Rest 2 min

Min 14 - 17

1500/1200m Bike Erg
Max Snatches

Rest 1 Minute

Min 18 - 20

1000m/800m Bike Erg
Max Snatches

Barbell 60/42,5kg

• In order to get the bike meters completed an have enough time for some snatches, athletes will need to bike more aggressively than usual.
• Set the damper to something slightly higher than usual and aim to bike 80+ RPM. -Singles on the snatches will likely be the quickest way to get your hands on the bar and start chipping away at reps.

AMRAP 20

5 Pull Ups
10 Push UPs
15 Air Squat

• If BW movements are your thing, let's aim to finish every round in roughly the same amount time. If proficient at these movements, athletes should easily be able to complete each round in less than 1:00.
• Even if these movements aren´t your wheelhouse let's still aim for even split times pre round, even if that means you need a break on the pull ups or push ups. If you know you are likely going to need breaks at some point, start taking those breaks right from the start.