3 rounds as superset:
6+6 backrack lunges (etujalka korokkeella)
10+10 one leg kb deadlift

-rest 2min between sets

MEDIUM HEAVY WEEK 8/8

WARM UP kesto yht. n.15min

1 rounds

5+5 HALF KNEELING HAND OPEN BOOK with THORACIC ROTATION kylki seinässä kiinni saman puolen polvi on lattiassa, kierrä kädet edessä suorana edestä sivun kautta taakse, palauta, kierrä seinän puoleinen suorakäsi läheltä seinää taaksepäin

20 SEC HOLD KOPENHAGEN PLANK, BW/+WEIGHT alajalka koukussa jonka päälle tarvittaessa kuormaa

3+3 1-LEG INCWORM with PUSH UP triceps push up

5+5 COSSACK SQUAT

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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.

3 BOUNCE & HIP SN

3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & SN

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

3 SN + 3 PWR SN

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HIP SN HIGH PULL + HIP SN *same speed, high pull full foot
3x2[1+2]@BB pal 1min

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SNATCH ~30min (lähestyminen ~20min - pidempään nostaneet voi lähestyä 1 toistoina - yli 2v harrastaneet)
2x3@BB, 3@up to 50%, 1-2x1@60%, 1-2x1@70%, 1@75%, 1-2x1@80%, 1@85%, 1-2x1@90%, 1@95%, 1@97%, 1@100%, 1@102% pal 2min

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10-15min tauko

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CLEAN + SPLIT JERK ~30min (lähestyminen ~20min)
2[2+2]@BB, 2+2@up to 50%, 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 1+1@97%, 1+1@100%, 1+1@102% pal 2min

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WL BENINGERS week 3/4

DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[1+3]@BB pal 2min

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CLEAN PULL to POWER POSITION
4-5x4@up to 70% bw-% pal 2min (bw 70% = 1 RM CLEAN & SPLIT JERK)

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CLEAN PULL *full foot
3x3@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN BELOW KNEE + SPLIT JERK
4-5[1+2+1]@RPE8 *2 quality reps reverse pal 2min

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FRONT SQUAT
3x5@~55% bw-% (bw 80% = 1RM FRONT SQUAT) pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8 1-LEG RDL w/ PELVIC ROTATION, DB kuorma ristikkäinen käsi, tuo kuormaa tukijalan ulkosyrjälle

8 BENT OVER EXTERNAL SHOULDER ROTATION & 8+8 BENT OVER ROW, DB kulmasoutu heti perään, tuki etumaisen jalan reidestä

8+8 SIDE SQUAT, BB/+WEIGHT

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive + riippu +ek + työntö 5x(2+2+1+1)x65%
3) Työntö 4x3x70%
4a) OHS 3x10x60%
4b) Tiukka dippi 3x8
4c) Vauhditon 3-loikka 3x2

Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1.5 min row or air bike
10 double db deadlifts
10 double db hang cleans

10 double db push press
10 box step overs with body weight only. Käytä keveitä painoja lämmittelyssä.
then
2-4 reps of WOD Movements 3 times before starting wod (increase load step by step)

WOD

3 sets
For time
5 double db devils press
10 double db weighted box step overs
15 ghd sit ups / 20 v-ups
20 wall ball shots
rest 1:1 bwn sets
time target 3-4 min on each , cap 5 min.
RX Weights 2x15/22.5kg's (scale the weight good for you) goal is to be able go straight after devils press to unbroken set of box step overs. this will be more challenging
it may look.

Weightlifting&Strenght
Every 2.5min for 9 sets
3x hip snatch + hang snatch (above knee) + hang snatch (below knee) @50-60%. (all power snatches )
3x hang power snatch + hang squat snatch (above/below knee) @60-70%
3x power snatch + hang squat snatch @70-80%

Snatch Pull 3x5 reps @90-100% of 1rm snatch (käytä remmejä jos mahdollista, kiihtyvä veto)
rest 2-3 min bwn

Cool down

Cool down
2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully

FOR TIME:

21-15-9
squat cleans @45kg/35kg
dips
after every round: 20/15cal bike

-rest 4min

21-15-9
power cleans @45kg/35kg
pull ups
after every round: 20/15cal bike

🍒🍋🍌🍎🥭🍍🍓

For time:
Thruster x 15
Bar over burpee 6
Thruster x 12
Bar over x 6
Thruster x 9
Bar over burpee 6
Thruster x 6
Bar over burpee 6
Thruster x 3
Bar over burpee 6

Rx 35 kg/ 50 kg

Deadlift, E2MOM
1x5 @35-37%
1x5 @44-46%
1x5 @53-55% (Note: NOT an AMRAP)

These are light weights, focus on being explosive on your way up.

Tempaus

7 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push
or split jerk, but the complex must be unbroken.