MEDIUM HEAVY WEEK 7/9

WARM UP kesto yht. n.15min

1-2 rounds

2x HALF KNEELING FRONT LEG w/ WEIGHT - 3x FORWARD & 3x45° & 3x90° *plate, both side

3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *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 BACK RACK ELBOW ROTATION +
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

2x 5 RDL + 5 BS
3 REVERSE SNATCH PULL *close eyes
3 slow start SNATCH PULL to PWR position
3 slow start SNATCH HIGH PULL *full foot
3 PANDA PULL

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

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

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HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@up to 60% sn-% pal 1min

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SNATCH PANDA PULL pause at the knee
2x3@90-94% sn-% pal 2min

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SNATCH + SNATCH BELOW KNEE *tanko liikkuu koko ajan
1+1@up to 85% pal 2min

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SNATCH
3x2@90-94% pal 2min

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FRONT + BACK SQUAT *warm up 2-3 sets: with banded, knee level
3[2+3]@70% fs-% pal 2min

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RDL *sn grip
3x6@RPE10 *0 reps reverse pal 2min

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WL BEGINNERS week 2/4

2 rounds:
5 SNATCH DROP
5 OHS
5 RDL *cl grip
5 FRONT SQUAT

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SNATCH DROP
4x3@RPE8 *2 quality reps reverse pal 2min

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SNATCH BELOW KNEE
4x2@RPE8 *2 quality reps reverse pal 2min

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CLEAN CLEAN KNEE + SPLIT JERK
3[1+2]@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL *full foot
5x2@RPE8 *2 quality reps reverse pal 2min

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BOX JUMPS
6x2 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

5+5 STANDING HIP FLEXOR RAISE, KB

3 MAX HOLD PULL UPS *vastaote, leuka tangon yläpuolella

8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla

E75s x12: - Alternate between a & b
a) 3 chin ups (weighted / bw / banded)
b) 3 ring dips (weighted / bw / banded)

RIR 1-2 for all sets.

Basic Endurance 50

Row 7 Minutes
20 Push Ups
30 Sit Ups
40 Air Squat
Bike 7 Minutes
15 Barbell / Ring Row
20 KB Swing
25 Fluters Kick

E2MOM x8: alternate between a & b
a) 15-25 cal row
b) 10-20 bar over burpee

Target: work 60-90s per interval

2) Partner Wod YGIG
10 rounds for time
5 deadlifts 100kg/70kg
14 push ups
22 double unders
400m row

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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6x every 2 min @75% of 1rm

2 hang Snatch + 2 Overhead Squats

2 Wall walks. Alotusteippi open standardilla n.140cm
5+5 Windmill
2-3 Leuat + active hang
5+5+5 Wall squat

Mitä teit?

Warm Up
3 rounds
1:00 rowing
5 burpee pull ups
30 weight supported flutter kicks (ota 5-10kglevypaino, suorille käsin kohti kattoa. olet siis hollow bodyssa ja siitä potkut
20 lunges

Metcon (Row Program week 2)
2000m row @1-2 sec fasters than 5km pr pace
rest 1.5min
3x500m @1-2 sec faster than 2km pr pace eli n. 9-10 sek kovemmalla keskivauhdilla mitä 5km pace on.
rest 45s bwn sets
tää on työläs pätkä!

Accessory Work
3x10/10 back rack reverse lunges @moderate weight, not max. keep quality
3x15/15 seated db press @7.5-10/12.5-15kg
3x20 alt leg v-ups/20 heels overs/30 Flutter Kicks
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

Deadlift
2x8 62-68%
2x5 68-74%
2x3 75-80%