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

--

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

---

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

--

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

---

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

---

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

---

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

---

4 x 15 Back extension on GHD

---

3x
30 Russian twists
20 Slow knee tucks

MEDIUM WEEK 3/4

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

3 SQUAT JUMP & INCHWORM & PUSH UP

3 SIDE ELBOW PLANK LEG RAISE & CRUNCH

5x DYNAMIC HALF CHILD POSE with THORACIC ROTATION + 5x STANDING HIP FLEXION FRONT & LATERAL SIDE

3 WALL WALK

--

3x3 REVERSE PULL, medium grip
3x2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS, med grip
3x FS + PP + BS + SJ + SPLT J, both side
2x4 SPLT J, both side

---

SN HIGH PULL full foot + SN + OHS
4[1+2+2]@64-72% pal 2min

--

CL HIGH PULL full foot + CL + SPLIT JERK
4[1+2+2]@64-72 ty-% pal 2min

---

BACK SQUAT + 5 BARBELL JUMP@50% bw
4x3@78-83% pal 3-4min

---

ACCESSORIES 3 rounds

8-12 KNEELING OH EXTENSION, BAND
6+6 SINGLE LEG KB SWAP ~25% bw
8-12 BB OH SIT UP

Weighted Straight Leg Sit-ups: 4 x 12-15. Rest 60s.
+
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

MEDIUM WEEK 3/4

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

3 SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION

3 GOOD MORNING position 3x BENT OVER ROW underhand & 3x SHOULDER PRESS overhand with band

2x 3x ELBOW PLANK KNEE TO ELBOW & 3x LATERAL HIP TAPS

5x ONE LEG GLUTE BRIDGE with ROTATION + 10x TABLE BRIDGE

--

3x3 REVERSE SN PULL
3x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS
3x M S SN Blw Chst + M S HIP SN + M S SN
3x HIP SN + SN Abv Kn + SN Blw Kn + SN

---

SN HIGH PULL full foot + HIP SN + SN Blw Kn
4[1+1+1]@77-81% pal 2min

--

CL HIGH PULL full foot + HIP CL + SPLIT JERK
4[1+1+1]@77-81 ty-% pal 2min

---

DEPTH JUMP 4x5 pal 2min

---

FS + BS
3[2+3]@75-80% fs-% pal 2min

--

PAUSE SN HIGH PULL -pause Blw kn, full foot
3x5@80% te-% pal 2min

---

ACCESSORIES 3 rounds (OpenGym alueella)

8-12 REVERSE CURL, BB
6+6 SIDE LUNGE, KB/DB/BB
10+10 SPLIT JERK PALLOF PRESS, BAND