8 alt. step back lung
10 banded deadbug
5 jerk balance

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Jerk
Heavy 6r
Heavy 4r
Heavy 3r

WOD (S):
EMOM 40
1: 5 front squats 70/45 + 8 box overs
2: 12 heavy KBS
3: 12 burpees
4: rest

WOD
Teams of 3 - for time:

150 Box Jumps 60/50cm

150 USA Swings

150 Goblet Alternating Reverse Lunges

150 Single Arm Kettle Push Press
32/24kg
Accumulate the following in any order.
Goal: Sub 20 mins

AFTERPARTY

4 rounds for quality of:

Front Foot Elevated Split Squat
L 15 secs/R 15 secs @12/16

Front Raise Hold
15 secs @12/16

Rest 1:30

Warm Up
3 rounds
15 cal row
20 cossack / 10 wall / 10 cos + 5 wall squats
4-8 strict pull up/chin up 4+4 pull/chin ups
5 box jumps to 50-75cm

Weightlifting
Ota tangolla omat lämmöt tempaukseen ja käy kaikki liikkeet läpi, sit lämmittele nostoihin niin et aina 1-2 snatch pull esim 80% , 30s tauko, 1-2 snatchia perään
60%, eli painojen kikkailua vähän. samalla kaavaa sit clean&jerkkeihin.

Main set
1 snatch pull @90% , rest 30s, 1 snatch @70%
rest 2 min

1 snatch pull @95% , rest 30s, 1 snatch @75%
rest 2 min
1 snatch pull @100% , rest 30s, 1 snatch @80%
rest 2 min
1 snatch pull @100% , rest 30s, 1 snatch @85%
rest 2 min

Main set
1 clean pull @90% , rest 45s, 1 c&j @70%
rest 2 min

1 clean pull @95% , rest 45s, 1 c&j @75%
rest 2 min
1 clean pull @100% , rest 45s, 1 c&j @80%
rest 2 min
1 clean pull @100% , rest 45s, 1 c&j @85%

Cool down
5 min light cardio

5x3 sets of strict HSPUs, use extra weight.

SKILL
TGU in 20 mins’
1-1/side
Find your daily max/ practice !
Rest: max 1.5 min between sets

WOD
‘Freddy Krueger’
21-15-9
Am Swing @32/24
Burpees
Tc: 8 min

AFTERPARTY
1 round for quality of:
20 Pull Through
20 Russian Twist
20 Toes to KB

MEDIUM WEEK 6/9

WARM UP kesto yht. n.15min
1-2 rounds

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

8-10 LYING SNATCH to JERK grip OH REGRESSION *keppi/painotanko

2-3x HOLLOW HOLD to SUPERMAN HOLD *both side

2-3× 3 FOOT WORK DRILLS *kyykkyyn nopealla jalkojen levityksellä (lähellä lattiaa), korsetti tiukkana

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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

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

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

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

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SN BALANCE
3x1@80 sn-% pal 2-3min

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SLOW START CLEAN PANDA PULL
2x1@80% jerk-% pal 2min

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CLEAN + CLEAN ABOVE KNEE + pause SPLIT JERK *pause vastaanotossa
1+1+1@up to 75% jerk-% pal 2min

--

CLEAN + pause SPLIT JERK *pause vastaanotossa
6[1+1]@80% jerk-% pal 2min

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WL BEGINNERS week 1/4

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

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SNATCH
6x1@RPE8 *2 quality reps reverse pal 2min

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CLEAN + SPLIT JERK
6[1+1]@RPE8 *2 quality reps reverse pal 2min

--

SNATCH DEADLIFT
5x3@RPE8 *2 quality reps reverse pal 2min

--

FRONT SQUAT
5@up to max 5RM pal 3-4min

--

BOX JUMPS
5x2 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

3 KNEELING SQUAT, BB+weight

8-12 ROLL ABS, BB

5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes

4 rnds for quality

8 bulgarian split squat e/s
15 toes on plate RDL
20 ghd hip ext.

Chest to bar
Day 3 5, 4, 3, 3, 2
- this is strict c 2 b
- if using bands make sure to be progressive
- rest as needed b/w sets (2min or so is good)

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Back Squat

Set 1 70% x 3
Set 2 80% x 3
Set 3 90% x 3+
- rest as needed
- the 5 is per feel of today
- spend about 14-18 min warming up the weights. Total daily reps should be over 30 including warm up and work sets
- on the last set you want to hit about 5+ reps