Viikko 51 (JOULUVIIKKO)
Maanantai
Warm Up
3 rounds
1 min cardio (add speed)
10 scapula rolls
5 ring row (vastaotteellla)
:20 Hollow Rocks
5 push ups
10 cossack squats
5 air squats

Metcon (Cindy)
20 min AMRAP
5 pull ups (buttefly)
10 push ups
15 air squats

Muista liike standartit (pidä punnerruksissa kroppa mahd tiukkana harjoituksen edetessä, ei matoilua. Kyykyt, syvyys ja lantion ojennus huolella)

Accessory Work
unbroken toes to bars, valitse yksi toistopyramidi (2-4-6-8-6-4-2 / 3-6-9-12-9-6-3 or 4-8-12-16-12-8-4)
rest 30-60sec bwn
unbroken double unders (se on tavoite, älä aloita alusta jos stiflaat)
valitse yksi toistomääristä 3-6-9-12-9-6-3 / 5-10-15-20-15-10-5 / 15-20-25-30-25-20-15 tai 10-20-30-40-50-40-30-20-10
rest 10-30s bwn sets

Accessory Work
2-3x20-25 kb swings @light kettlebell
2-3x12+12 single arm kb or db row @16/24kg
2-3x1min plank + 25/25m suitcase carry @16/24kg
rest 1-2 min

7 rounds for time:
3-10 handstand push ups
9 toes to bar
6 burpee box jump overs

In 20min find heavy 2 of the day for front squat.

✨️🧸✨️🐈‍⬛✨️🦄✨️

Snatch Every 2.5minx 6

3) Row 3 x 1000m with 2 min res between sets

Chest to bar
5, 5, 4, 3, 2
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good)

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Back Squat

Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+

MEDIUM HEAVY WEEK 7/9

WARM UP kesto yht. n.15min

1-2 rounds

2x HALF KNEELING FRONT LEG w/ WEIGHT - 3x FORWARD & 3x45° & 3x90° *plate, both side

3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *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 BACK RACK ELBOW ROTATION +
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

2x 5 RDL + 5 BS
3 REVERSE SNATCH PULL *close eyes
3 slow start SNATCH PULL to PWR position
3 slow start SNATCH HIGH PULL *full foot
3 PANDA PULL

3 HIP SNATCH HIGH PULL *on the toes
3 HIP STANDING MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH

PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor
SNATCH 4-pos. *hip & abv kn & blw kn & floor

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HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@up to 60% sn-% pal 1min

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SNATCH PANDA PULL pause at the knee
2x3@90-94% sn-% pal 2min

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SNATCH + SNATCH BELOW KNEE *tanko liikkuu koko ajan
1+1@up to 85% pal 2min

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SNATCH
3x2@90-94% pal 2min

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FRONT + BACK SQUAT *warm up 2-3 sets: with banded, knee level
3[2+3]@70% fs-% pal 2min

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RDL *sn grip
3x6@RPE10 *0 reps reverse pal 2min

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WL BEGINNERS week 2/4

2 rounds:
5 SNATCH DROP
5 OHS
5 RDL *cl grip
5 FRONT SQUAT

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SNATCH DROP
4x3@RPE8 *2 quality reps reverse pal 2min

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SNATCH BELOW KNEE
4x2@RPE8 *2 quality reps reverse pal 2min

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CLEAN CLEAN KNEE + SPLIT JERK
3[1+2]@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL *full foot
5x2@RPE8 *2 quality reps reverse pal 2min

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BOX JUMPS
6x2 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

5+5 STANDING HIP FLEXOR RAISE, KB

3 MAX HOLD PULL UPS *vastaote, leuka tangon yläpuolella

8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla

E75s x12: - Alternate between a & b
a) 3 chin ups (weighted / bw / banded)
b) 3 ring dips (weighted / bw / banded)

RIR 1-2 for all sets.