You go I go amrap 10
10 Snatch vuorokäsin
10 push press
10 goblet squat
10 oh squat

Toinen pari pitää wall ballia olalla toisen tehdessä. Jos pallo putoaa, liike lakkaa.

You go I go amrap 10
5 Burpee pallon kanssa
10 Wall ball
10 Air squat pallolle
10 Box step over pallon kanssa

Toinen tekee kierroksen kokonaan ja toinen lepää sen aikaa.

Synchro Amrap 15
10 Synchro hrpu läpsyllä
10 Synchro air squat
10 Synchro sit ups läpsyllä
10+10 kottikärrykävely

Deadlift:
1x5 @71-73%
1x3 @80-82%
1x1+ @89-91%

Sets as E3MOM.

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

Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
sitten yhden kerran :
40/30 calories rowing
3 snatch pull + 3 muscle snatch + 3 snatch gripp + 3 tempo ohs + 3 high hang snatch

Weightlifting
2xMuscle snatch + power snatch + snatch @35-50%
2xPower snatch + 2 snatch @60-70%
Power or Squat Snatch
1@80% , rest 20s 1@80%
1@83%, rest 30s, 1@83%
1@85%, rest 45s, 1@85%
rest 1.5-2.5 min bwn sets.

Prep for Clean&Jerks
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 split jerks (kerran läpi)

2x Power clean + Push Press + Squat clean + split jerk @40-50%
2x power clean + split jerk + squat clean + split jerk @60-70%
Squat Clean + Jerk
1@80% , rest 20s 1@80%
1@83%, rest 30s, 1@83%
1@85%, rest 45s, 1@85%
rest 1.5-2.5 min bwn sets.

Accessory/Intervals
4-5 rounds
6-8 box step ups with 2 db on farmers hold
2-3 rope climbs
rest 1:1 bwn rounds

Cool down
2-3 min light cardio
20-30 sek per venytys
rinta/ojentajat/etureidet/pohkeet

MEDIUM WEEK 4/9

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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SLOW START SNATCH PANDA PULL
2x3@80-84% sn-% pal 2min

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SNATCH + SNATCH ABOVE KNEE *tanko liikkuu koko ajan
1+2@up to 75% pal 2min

--

SNATCH
4x3@80-84% pal 2min

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BULGARIAN SPLIT SQUAT *bb front rack
5[5+5]@RPE8 *2 reps reverse pal 2min

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WL BEGINNERS week 3/4

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

--

SNATCH PULL *full foot
4x3@RPE8 *2 quality reps reverse pal 2min

--

SNATCH
8x1@RPE8 *2 quality reps reverse pal 2min

--

CLEAN PULL *full foot
4x3@RPE8 *2 quality reps reverse pal 2min

--

CLEAN
8x1@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10 DB TRICEPS EXTENSIONS from the floor & MAX REPS PUSH UP *penkkiotteen leveys

5@RPE8 HIP THRUST, BB+WEIGHT

8+8 PLANK BANDED CRUNCH *viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa

For time:

50 Strict Pull-Ups

CAP 8

• If cannot complete 10+ Unbroken when fresh, let's use a band for this test.

For Time:

Bike 2k

6 Rounds x Every 4:00

4 Bench Press
6 + 6 Dumbbell Row