3 Sets of 12 - 20 Strict Ring Dip

• Aim to beat last week.

10 Minutes of pulling Skill

MEDIUM WEEK 7/8

WARM UP kesto yht. n.15min

1 rounds
5+5 HALF KNEELING HAND OPEN BOOK with THORACIC ROTATION kylki seinässä kiinni saman puolen polvi on lattiassa, kierrä kädet edessä suorana edestä sivun kautta taakse, palauta, kierrä seinän puoleinen suorakäsi läheltä seinää taaksepäin

20 SEC HOLD KOPENHAGEN PLANK, BW/+WEIGHT alajalka koukussa jonka päälle tarvittaessa kuormaa

3+3 1-LEG INCWORM with PUSH UP triceps push up

5+5 COSSACK SQUAT

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PWR J + SJ + OHS + STS P

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

3+3 SP in SPLT & OH SPLT S *long split pos.

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 SPLT J + 2+2 DROP INTO SPLT +
2+2 PAUSE SPLT J *dip + 2+2 SPLT J

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NINJA SN + OHS + SN DROP + HIP SN * hip snatch no dip
2[2+2+2+2]@BB pal 1min

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SNATCH
3x3@BB, 3@up to 50%, 2x3@50%, 2x1@60%, 2x1@70%, 1@75% pal 2min

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CLEAN + SPLIT JERK
3[2+2]@BB, 2+2@up to 50%, 2+2@50%, 1+1@60%, 2[1+1]@70%, 1-2[1+1]@75%, 1+1@80% jerk-% pal 2min

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WL BENINGERS week 2/4

SNATCH DROP
3x4@BB pal 2min

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SNATCH PULL to POWER POSITION
3x5@up to 70% bw-% pal 2min
(bw 50% = 1 RM SNATCH)

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SNATCH PULL to POWER POSITION + SNATCH (high) PULL ABOVE KNEE *full foot, same speed
3[1+3]@RPE8 *2 quality reps reverse pal 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+3]@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10 REAR ROW, BW leveä myötäote, vedä rinnan korkeudelle, suorinjaloin

10 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

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

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

Warm Up
4x45s on/15s off cardio work
then
10+10m karhukävelyt + 10m mittarimato + 10m tinasotilas + 10m askelkyykyt kierto etujalan puolelle
5+5 kyykky venytys + 10-15 laparullausta tangossa roikkuen + 10/10 käsien pyöritykset eteen&taakse
paikat valmiiksi ja tekemään

WOD
Part 1
3 rounds
40s easy/20s mod/10s fast cardio
8+8 bulgarian split squat
8+8 single arm db bench press
8-12 abmat sit ups + 20-30 flutter kicks

Part 2
40s easy/20s mod/10s fast cardio
8 ankle elevated rdl
8+8 single arm db/kb row
12 shoulder taps + 24 mountain climbers

Part 3
40s easy/20s mod/10s fast cardio
6+6 windmill
12-16 weighted cossack squats
8-12 supermans

Optional ekstra
Metcon
12-21 minutes easy pace cardio work
perform every 3 min = 4 sandbag cleans @light/moderate weight sandbag

Cool down
leg across body strech
1 min prayer pose strech
1 min cobra to downdog alt time

for time of
20-cal. bike erg
30 snatch
20-cal. bike erg

♀ 48kg ♂ 75kg
- Reduce the load in order to complete the weightlifting portion of this workout with quick sets and minimal rest.

Partner wod
12 rounds of:

12 Syncro Dumbell Hang Clean & Jerk @15/10kg
12 Syncro DB squat
12 Dumbell Push up ( YGIG)
12 Box jump @60/50cm ( YGIG)

Timecap : 40 mins

Band Triceps Complex: 60s each. No Rest
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Skill
OH Squat Practice
4/4 x EMOM 8’

Wod

On the minute 4 Burpee

20 KB Man Maker

Tc: 10’

@24/16

Afterparty

3 rounds of
30 sec Front Plank
30 sec Side Plank /R
30 sec Side Plank /L
No Rest

Warm Up
2 rounds
1:30 cardio machine
5+5 squat strech / squat hold + trunk twist
25 plate hops
7+7 Front rack reverse lunges with plate
7 tempo plate back squats
then start prep for back squats

Strenght
3 sets
6-8 back squats @65-75% of 1rm (2-3RIR)
rest 2-3 min

Strenght
3 sets
6-8 bench press @65-75% of 1rm (2-3RIR)
rest 1 min
6-8 weighted strict chin ups (2-3 RIR)
rest 2-3 min

Metcon
Every 2 min for 16 minutes
Odd round (1,3,5,7) : 10 kbs @24/32kg + 8-15 push ups
Even rounds (2,4,6,8) : 8/10 calories air bike + 8-15 pull ups

Accessory Work
3 rounds
8+8 half kneeling press
8+8 db row
16-24 alt leg v-ups
rest 1 min

Cool down
2-3 min light cardio
1+1 min triceps strech
1 min russian baby makers
1+1 min wall pec strech

3 RFT:

10 Deadlift 60/40kg
15 Wallball
20 Sit Ups