MEDIUM+ WEEK 3/14

WARM UP kesto yht. n.20min
1-2 rounds:

4 LUNGE THORACIC ROTATION with back leg taps both side

5 FROG POSE with OPEN CHEST + 5 TABLE with THORACIC ROTATION

3-5 STEP DOWN

5 TOP SIDE HALF MOON + 5 GOOD MORNING SQUAT PRESS with plate

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2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS + GM S SN DROP
2x1 HIGH PULL + 3 SN *clean & no hook grip
2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
8@up to 76%, 5x8@drop -10% pal 2min

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BENT OVER ROW
3x10@RPE8 *2-3 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way down from the standing to squat bottom (dip/80°-90°/full)
5-6x6@76-79% pal 2min

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RDL sn grip
4-5x6-8@71-76% sn-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

15 TRICEPS PUSH DOWN, banded
BACK EXTENSION MAX HOLD, bw/weight
10+10 BANDED 1-LEG GLUTE BRIDGE

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold, Bottom

3 x 15 Banded Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio

For Total Load:

5 Sets of 5

4x5 Deadlift
Set 1: @65%
Set 2: @70%
Set 3: @75%
Set 4: @80%
- Pause 2sec below the knees
- Rest 2-3min btw sets

For time:

10-1 Push Press
10-1 Front Squat
100m Run

Barbell 42,5/30kg

( 8 - 15 )

Warm Up
5 min Rowing, 40s easy / 20s moderate x 5 times .
then
Squat and Front Rack Mobility as you like.
then
2 rounds
5 deadlifts + 5 muscle clean + 5 thrusters
10 scapula rolls + 10 ring row
5 burpee pull ups

Strenght
Thrusters
1x8 reps @65-70% (+2.5-5kg compared last week to each set)
2x6 reps @70-75%
1x4 reps @75-80%
rest 2-3 min bwn sets

Weighted Chin Ups / Chin Ups (+1.25-2.5kg compared last week to each set)
2x8 reps @35-40%
1x6 reps @40-45%
1x4 reps @45-50%
rest 2-3 min bwn sets

Saat tehdä tämän myös halutessasi niin että teet 4 kierrosta : Thrusterit, lepo 1-2 min ja leuat, lepo 2-3 min ja uusi round.

Metcon
Every 2 min for 8 minutes (4 sets)
2-4 sandbag cleans (under 30s)
4-6 burpee pull ups
rest 5 min
For time
12-16 sandbag cleans
20-30 burpee pull ups

target is sub 1 min on first part and second "for time" part is sub 6 minutes. go hard always when working

Midbody work
2 sets of
8+8 lateral box step up (kontrolloi liike alas/ylös)
8+8 birddogs (2s pause on each rep)
8+8 half kneeling kb bottom up press @8-12kg
8+8 tall kneeling kb halos
rest 2 min

Cool down
2-3 min light cardio
1 min prayer pose strech
1+1 min piriformis strech
1+1 min couch strech

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 50 Abmat sit-ups
• 100 single-arm dumbbell overhead squats
• 50 Abmat sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

Dumbbell: 22.5/15kg

Scaling

Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option

For time

• 50 dumbbell shoulder-to-overheads
• 50 dumbbell deadlifts
• 35 GHD sit-ups
• 100 single-arm dumbbell overhead squats
• 35 GHD sit-ups
• 50 dumbbell deadlifts
• 50 dumbbell shoulder-to-overheads

Beginner Option

For time

• 35 dumbbell shoulder-to-overheads
• 35 dumbbell deadlifts
• 35 sit-ups
• 70 single-arm dumbbell squats
• 35 sit-ups
• 35 dumbbell deadlifts
• 35 dumbbell shoulder-to-overheads

10 min AMRAP
8 C2B
8 Burpee over KB
REST 30s
8 American KB Swings
8 HSPU
REST 45s

REST 5min

10 min AMRAP
2 Rope Climb
6 DB THRUSTER
REST 30s
12 DB Floor Press
12 DB Snatch
REST 45s

REST 5 min

10 min AMRAP
4 Squat Snatch
4 BMU
REST 30s
4 OHS
4 x 10 m Shuttle Run
REST 45s

Warm up
3 rounds
1:00 ski (increase pace each round)
10-15m empty/light weight sledge
1:00 bike / air bike

WORKOUT
6-8 sets
15/12 calories ski
15m sledge push @light/mod weight (silleen et menee reippaana kävelynä alusta loppuun, ei vauhti hidastu)
15/12 calories bike erg or air bike x 12/10 calories
rest 2 min bwn rounds
time target is sub 2 min, cap 2.5 min on each.
Keep ski fast pace, sledge steady/fast pace
Increase intensity during workout, dont start all out!

Harjoite on siis karkeesti 6-8 kertaa 2-2.5 min töitä ja lepoa 2 min välissä. Tarkoitus olisi vetää nämä niin sanottuna vauhtikestävyys vetona, eli syke ylhäällä mutta ei verenmaku suussa. Mukava tehdä, huomenna otetaan
kovempi metconi!

Cool down
5-10 min recovery pace rowing or air bike

4 RNDS

6 alt. devils press
4 rope climbs
800m