MEDIUM LIGHT WEEK 2/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

10-15 REPS: WRIST CIRCLES / ELBOW CIRCLES / FREESTYLE BOUNCE / ARM CIRCLES / TRUNK ROTATION / HIP CIRCLES / KNEE CIRCLES / STANDING HIP FLEXION FRONT & LATERAL SIDE / WAITERS ROTATION

10-20 DEADBUG PALLOF PRESS

3-5 x HIP FLEXOR & HAMSTRING STRETCHING + 3-5 x SPIDERMAN LUNGE with ROTATION + 3-5 x LATERAL SIDE STRETCH with ROTATION

3-5 x DYNAMIC HALF KNEELING CHILD POSE with THORACIC ROTATION

2-3 x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRETCHING with THORACIC ROTATION

5x WIDE LEGGED FORWARD BEND TWIST POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *full foot
3 PANDA PULL

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

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

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PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
3[2+1]@up to 60% sn-% pal 2min

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BLOCK SNATCH *bb high above knee
2@70%, 2@75%, 1@80%, 2@70%, 2@75%, 1@80%, 2@70% pal 2min

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BACK SQUAT + PAUSE BACK SQUAT *5 sec pause bottom pos.
2+1@60%, 2[2+1]@70%, 2[3+0]@80% pal 2min

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FLOATING HALTING SNATCH DEADLIFT *no floor contact & last rep 2-3sec pause power pos.
4x3@80% sn-% pal 2min

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PUSH PRESS BTN *Behind The Neck
3@60%, 3@65%, 2x2@70% jerk-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE SN + SN BALANCE
2[5+5]@bb pal 1-2min

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POWER SNATCH + SNATCH
3+3@bb, 2[2+2]@up to 50%, 2[2+1]@60%, 2[2+1]@71%, 2[2+1]@76% 1-2[1+1]@81% sn-% pal 2min

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VERTICAL JUMP 3x5 pal 2min

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BLOCKS BACK SQUAT 90°
4@55%, 4@65%, 4@75%, 3x4@85%, 4@90% pal 2-3min

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Accessory exercises: sama

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Accessory exercises: 3 rounds (core/bodybuilding)
3-8@KB TURKISH GET UP
BACK EXTENSION HOLD
10@weight HIP THRUST

Omavalintainen lämmittely n.10min
Easy pace Metcon
50-60 min light run / fast walking @55-65 of max hear rate
tai
50-60 min perinteinen hiihto @55-65% of max hear rate
tai
50-60 min uintia/vapaa valintainen kardiolaitetreenit @55-65%
of max heart rate.

Grip Strenght (1 kerta viikossa grippitreeni siis tarkennuksena)
3x20/20sec pinch grip plate around world(myötä/vastapäivää pyöritä 20s)
3x20/20 sec dumbbell head pinch hold

Basic Endurance 45 Minutes:

Any Machine 6 Minutes
One Round "Cindy"

5 Rounds
Every 2 min
1. Erg (15 sec easy + 15 sec moderate pace)
2. Amrap 10 Kb Swing + 5+5 Step Back Lunges
3.  20 Sit Ups + 30-45 sec Plank Hold
4.  Amrap 10 Push Ups + 10 Bicep Curls
*Total 40 min
*Working Time ~1:45

45 min PK
1600m machine
100 rope jumps
30s HBH
30s ABH
10+10 kettle bell clean and jerks (light)
10 kettle bell swings (light
30s + 30s side plank
60s ass to grass

DT

5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
@70/47.5
75% HR
for quality tng DL+HPC+Stoh
weight should enable 1 round as grab and go

row 500m
3 Rounds:
8 Barbell deadlifts
6 Barbell hang power cleans
4 Barbell STOH

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Bench Press

5x3 @80% of 1rm
rest 2 min

Deadlift

5-3-1-5-3-1

Lift Every 3:00

A:
Power snatch double with pause
- stop for 2 sec just above knee
- These are NOT touch n go reps
- find daily max

B:
For time :
Teams of 2 ( You Go, I Go)
100 power snatch @30/20kg
200 cal row
300 double under
Timecap : 20 mins

Voima
E3MOM, 4 rounds
strict pull up 4-6
(matala tanko/kuminauha)

WOD
PariWOD For Time (you go, i go)
40 cal ergo
40 push press
40 KB swing
40 Wall Ball
40 sit up
40 up down