HEAVY WEEK 9/9

WARM UP kesto yht. n.15min

1-2 rounds

8-10 HALF KNEELING pos. front foot elevated SNATCH to JERK grip PRESS *keppi/painotanko

5 DOLPHIN PLANK & LATERAL BRIDGE w/ 5x GLUTE & 5x ADDUCTORS RAISES *both side

3x ASSISTED COSSACK SQUAT & PISTOL SQUAT *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 FRONT RACK ELBOW ROTATION + 10 RDL

FRONT SQUAT + PUSH PRESS + OHS + BACK SQUAT + PUSH PRESS + OHS + GOOD MORNING SQUAT DROP SQUAT JERK + FRONT SQUAT + POWER JERK + OHS + SOTS PRESS

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

5 DIP & DRIVE (DD) +
2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ +
2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK +
2+2 JERK from SPLIT *behind the neck +
2+2 JERK from SPLIT +
2+2 SPLIT JERK *close eyes

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SNATCH (~30min)
2x3@BB, 3@up to 50%, 2@60%, 2@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@95%, 1@97%, 3x1@100+% pal 2min

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10-15min tauko

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CLEAN + SPLIT JERK (~30min)
2[2+2]@BB, 2+2@up to 50%, 1+1@60%, 1+1@65%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@95%, 1+1@97%, 3[1+1]@100+% pal 2min

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WL BEGINNERS week 4/4

SNATCH
1@up to MAX pal 2min

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CLEAN + SPLIT JERK
1+1@up to MAX pal 2min

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BACK SQUAT
1@up to max 1RM pal 3-4min

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

3+3@RPE10 ALTERNATIVE MILITARY FLOOR BENCH *DB

5 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

3 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

10x10 / 3min
60-70%

Lumberjack 20

20 deadlifts (125/85 kg)
400 m run
20 KB swings (32/24 kg)
400 m run
20 overhead squats (50/35 kg)
400 m run
20 burpees
400 m run
20 C2b pull-ups
400 m run
20 box jumps
400 m run
20 DB squat cleans (20/15 kg each)
400 m run

Timecap: 30 mins

Partner WOD

Amrap 8 mins
Partner 1 completes one round of:
20 Renegade row
10 Medball Clean@9/6kg
5 devil press
Partner 2 : amrap DU
Switch everytime, when the triplet is completed!
Score : total DU

3 mins REST

Amrap 8 mins
Partner 1 completes one round of:
20 Dumbell hang clean
10 Dumbell push press
5 burpee over Dumbell
Partner 2 : amrap WallBall@9/6kg
Switch everytime, when the triplet is completed!
Score : total WallBall

3 mins REST

Amrap 8 mins
Partner 1 completes one round of:
20 air squat
10 T2b
5 Kipping HSPU
Partner 2 : amrap target burpee
Switch everytime, when the triplet is completed!
Score : total target burpee

Lopuksi jäähdyttelyä 5-7min
3min Easy pace row/walk/bike
Then one round
3+3 scorpio stretch
3+3 standing wall hug rotation
1+1 perfect stretch

6 rounds FT:
24 wall ball @9/6kg
4 BMU/9 chest to bar/12 pull up
12 Deadlift @90/70kg

tc: 19min

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Huom. Nyt uudessa lukkarissa lauantain CT kestää 45min :)

Tempaus allemeno + valakyykky
• 2x 3+5 @ 40-50%
• 2x 3+5 @ 50-60%

Tempaus nivusilta
• 4x 3 @70-80%

Tempaus + tempaus polven alta + polven päältä
• 5 x 1+1+1 @ 75-85%

3 kierrosta
15 hauiskääntö tangolla
20-30 puolilinkkari pallon kanssa

5 sets of:
5 Kick Ups to wall
- Soft contact with both heals at the same time
- Rest 1min btw sets

4 sets of:
1 HS Walk Around The Box 80cm
- Alt btw clockwise/counter clockwise
- Feet on the box, arms as close to a box as possible (pike position)
- Weight on the shoulders, head btw the arms
- Rest 1-2min btw sets

Total time 42-54 min