LIGHT WEEK 1/13

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 BEAR CRAWL BIRD DOG *hold 8-10 sec

Kuva:
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 FRONT RACK ELBOW ROTATION + 10 RDL

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

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 PRESS to JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
2 PWR JERK into SQUAT JERK *pwr j bottom pos. 3sec pause then sj
2 GMS SPLIT JERK DROP

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

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BLOCKS POWER SNATCH + OHS *bb high above knee
3+3@55%, 3+3@60%, 2[3+3]@65% sn-% pal 2min

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CLEAN + SPLIT JERK
2+1@50-55%, 1+2@55-58%, 2+1@58-60%, 1+2@50-55%, 2+1@55-58%, 1+2@58-60% jerk-% pal 2min

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RDL *cl grip
4x3@60-70% jerk-% pal 2-3min

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BENCH PRESS
4x2@up to 50-60% bench-% pal 2min

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BACK SQUAT JUMP
3x5@up to ~20% bs-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE SN + SN BALANCE
2[4+4]@bb pal 1-2min

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HANG SNATCH *above + below knee, use straps
3+3@bb, 2[2+2]@up to 50%, 2[2+1]@60%, 2[2+1]@71%, 2[2+1]@76%, 2[1+1]@81%, (1+1@86%) sn-% pal 2min ( * ) jos kuleksii

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SNATCH PUSH PRESS + SNATCH BALANCE
2[4+1]@50%, 4+1@60%, 2[3+1]@71%, 3[3+1]@81%, (2+1@91%) sn-% pal 2min (*) jos kuleksii

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BLOCKS SNATCH HIGH PULL *bb above knee
2x6@60%, 2x4@71%, 2-3x4@81% sn-% pal 2min

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Accessory exercises: sama

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Accessory exercises: 3 rounds (core/bodybuilding)
15 ROMAN CHAIR SIT UP
10@weight REAR DELT FLY
10@weight BACK RAISE

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200-m run
30s plank hold

Viikko1:
Takakyykky
1x6x75%
1x5x80%
1x4x90%

Etukyykky
1x5x70%
1x4x80%
1x3x90%
1x2x95%

Warm up

A) 4-6min easy erg
+ mobility (if needed)

B) Warm up sets for back squat 4x3-5 (increasing weights)

Workout

A) Back squat
5x4 @77%+
Rest 3min
Start with 77% 1RM and work up in sets if feeling good or stay with the same weight.

B) 3 rounds
6 strict chest to bar chin-up
8 dip (ring / bar / box)
2min rest

C) Banded accessory 3 rounds for quality
10-15 biceps
10-15 triceps
10-15 face pull

Rest day - what did you do?

DL 6x6

LIGHT WEEK 1/13

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

Kuva:
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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2x5 ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ + 2 GM S SJ DROP

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

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

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

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JERK RHYTHM DIPS *3 dips + 1 split jerk
3[3+1]@up to 55% jerk-% pal 2min

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PAUSE SPLIT JERK *3 sec pause dip bottom
3x3@60% pal 2min

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PAUSE CLEAN PULL + POWER CLEAN *pause 2cm floor + knee + power position
3[2+1]@up to 50% jerk-% pal 2min

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BLOCKS POWER CLEAN + CLEAN *bb high above knee
3+2@55%, 3[3+2]@60% jerk-% pal 2min

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BACK SQUAT + PAUSE BACK SQUAT *5 sec pause bottom pos.
2+1@50%, 2+1@60%, 2[2+1]@65% pal 2min

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FLOATING HALTING CLEAN DEADLIFT *no floor contact & last rep 2-3sec pause power pos.
4x3@70% jerk-% pal 2min

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PUSH PRESS BTN *Behind The Neck
2x3@40-50%, 3@50-60% jerk-% pal 2min

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PM VARKAUS su 29.1.2023

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MUSCLE CLEAN + SQUAT JERK + POWER JERK
2[4+4+4]@bb pal 1-2min

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POWER CLEAN + POWER JERK
3+3@bb, 2[2+3]@up to 50%, 1+3@60%, 4[1+3]@71-73% jerk-% pal 2min

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VERTICAL JUMP 3x5 pal 2min

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BACK SQUAT
3@55%, 3@65%, 3@75%, 3x3@85%, (1@90%) pal 2-3min

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RDL *sn grip
5@50%, 3x5@60% sn-% pal 2min

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Accessory exercises: sama

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Accessory exercises: 3 rounds (core/bodybuilding)
10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE

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• snatch balance
• tall snatch

🧚‍♀️🦄🐈‍⬛🧚‍♀️🦄🐈‍⬛

HEAVY WEEK 9/9

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
2x1@100+% sn-% pal 2min

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SNATCH
4x2@70% pal 2min

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FRONT + BACK SQUAT *warm up 2-3 sets: with banded, knee level
3[2+3]@80% fs-% pal 3min

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WL BEGINNERS week 4/4

2 rounds:
10 AIR SQUAT
10 RDL *cl grip
10 OHS

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SNATCH
5x1@RPE8 *2 quality reps reverse pal 2min

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CLEAN + SPLIT JERK
5[1+1]@RPE8 *2 quality reps reverse pal 2min

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FRONT SQUAT
3x3@keskiraskas pal 3-4min

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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