Juoksu 30 minuuttia

20 min verryttely

4x60m palauttelevia, rullaavia ja kevyitä spurtteja.

Varo ettet jumita jalkoja!

For time:

30 Clean & Jerks 60/42,5kg

500m ski
3 rounds of
20s. hs hold
10 hollow tocks
7 dbl db z press

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Paused Push Press

5x2 @65% of 1rm jerk
rest 2min b/w sets
pause at dip for 3 s.

Rest day - what did you do?

Plate front raises
DB Shoulder shrugs
KB bottom up press

Strict Presses

MEDIUM WEEK 3/4

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

GOOD MORNING position 5x SHOULDER PUMPING Y+A+I+T with triggerball

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION

5-8 DOLPHIN PLANK

3 1x COSSACK SQUAT + 5x TUCKED HIP FLEXOR LIFTS + PISTOL SQUAT

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3x3 REVERSE CL PULL
3x2 SP + 2 PP + 2 SJ + 2 SPLT J
3x M S CL Blw Chst + M S HIP CL + M S CL
3x HIP CL + CL Abv Kn + CL Blw Kn + CL

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SNATCH (~25min)
3x1@93-93+% pal 2min

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CLEAN + SPLIT JERK (~25min)
3[1+1]@93-93+ ty-% pal 2min

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PAUSE CLEAN PULL blw kn, full foot + CLEAN PULL full foot + TRAP PULL
4[3+2+2]@85% ty-% pal 2min

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ACCESSORIES 3 rounds

8-12 PLANK SHOULDER TAP & LEG LIFT
6+6 FRONT RACK BULGARIAN SPLIT SQUAT, BB
10m+10m SUITCASE CARRY 25-50% bw -slowly walk with OTHER HAND 90/90 carry light weight

For time with a partner. Both Do all reps

1 Run (synchro)

2 MU/C2B / pull up

3 sHSPU

4 Front squat 40/60kg

5 KB swing 24/32kg

6 WB

7 Burbee to plate (synchro)

8 Hs walk/ Shoulder taps 

9 power Clean 

10 T2B 

11 box jump 

12 thruster

Time cap 60min

1
21
321
4321 jne

Power clean: 7x3

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 3+1 @ 70% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

B) Deadlifts:

15 @ 45%
12 @ 50%
9 @ 58%
3 x 6 @ 65%

C) Accessory:

Banded strict pull-ups, 4 x 12

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1-Arm tricep extension on bench, 4 x 15+15

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4 x 15 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks