MEDIUM+ WEEK 3/14

WARM UP kesto yht. n.20min
1-2 rounds:

3 x 3 SUPINE TWIST + HAPPY BABY POSE

5 FULL MOON + 5 STANDING TWIST with plate

5-10 COPENHAGEN PLANK LIFT

3 COSSACK SQUAT + 5 SQUAT THORACIC ROTATION with KNEE DIP

--

2x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x3 HIT + 3 HIT with HIGH PULL + 3 HIGH PULL from abv kn + 3 PWR CL
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL + 1 CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN BAL + OHS
6[3+3]@71% sn-% pal 2min

--

SN
5x2@81% pal 2min

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BS
*warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x5@70% pal 2min

--

CL PULL *no floor contact
5x2@81% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

8+8 STANDING HIP FLEXOR RAISE, DB
MAX REPS NARROW GRIP CHIN UP, vastaote
5+5 BULGARIAN SPLIT SQUAT, BB front rack

Every 4:00 Until 75 Reps:

1000m Bike Erg
15 Overhead Squat
Max Power Snatch

Berbell 35/25kg

TC 20

For total Load:

5 sets of 5

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child Pose
1:00 Squat Hold

3x15 Banded Pull Aparts
3x15 Glute Bridges
3x15 Hollow Rocks

5:00 Easy Cardio

EMOM 15

1) 12/9 cal row
2) 5 front squat @65/45kg
3) 1-3 rope climb

SNATCH PROGE 1/6

EMOM 8
- 1 snatch pull + 1 squat snatch

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Kuusi viikkoa tempaus progressiota, jossa tavoite totuttaa veto lantiolle asti. Veto vain hartiavetoon asti.
Kaikki treenin sarjat tehdään samalla painolla, tavoite lisätä painoa joka viikko.

Partner Workout

0:00-10:00
Max Rounds of:
20 Overhead Squat @42.5/30kg
20 Toes to Bar

10:00-20:00
Max Rounds of:
16 Power Snatch
16 Kipping Pull-ups

20:00-30:00
Max rounds: 45m Sandbag, Stone, or Bag carry.

• Split whenever on the first two parts, but the carry aim for one partner doing 45m, then the next.

LIGHT WEEK 8/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN / PISTOL SQUAT

--

2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS
2x1 HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
5@up to 84%, 4x5@drop -10% pal 2min

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BENT OVER ROW
2-3x6@RPE8 *2-3 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
5x3@76% pal 2min

--

RDL cl grip
3x3@84% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

8 BENCH DIP, BW/+WEIGHT
20 SIDE BENDS, BB
8+8 OH LUNGE with HIP RAISE, DB/PLATE

AMRAP 25 min

400m run
12 T2B
16 alt. DB snatch
RPE 7 / HR @75%

500m row
3x
7 bird dog row
3 low box jumps to straight legs
5 banded RKBS

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2 rounds 3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- Clean and push jerk

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In 20 min built up to 85% of 1 RM

hang power clean
+
squat clean
+
push jerk
+
split jerk