MEDIUM LIGHT WEEK 2/13

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

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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BLOCK POWER SNATCH + OHS *bb high above knee
3+3@60%, 3+3@65%, 2[3+3]@70% sn-% pal 2min

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CLEAN + SPLIT JERK
1+2@70%, 1+2@75%, 1+1@80%, 1+2@70%, 1+2@75%, 1+1@80%, 1+2@70% jerk-% pal 2min

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RDL *sn grip
4x3@70-80% sn-% pal 2-3min

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SHOULDER PRESS
4x2@up to 35-40% jerk-% pal 2-3min

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BACK SQUAT JUMP
3x5@up to ~25% bs-% 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%, 5[1+3]@71% jerk-% pal 2min

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SNATCH PUSH PRESS + OHS
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 CLEAN (HIGH) PULL *bb above knee
3@81%, 2x3@91%, 3x3@101%, 1-2x3@106% jerk-% pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)
15-30 ELBOW PLANK KNEES TO ELBOWS
10@BB+weight BENT OVER ROW *vastaote
6@BB CURL *hauiskääntö

WORKOUT 1

MEDIUM LIGHT WEEK 2/13

WARM UP n.15-20min SAMA

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PAUSE SNATCH PULL + SNATCH *pause 2cm floor + knee + power position
2+1@up to 50% sn-% pal 2min

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SNATCH
2-3x1@58% pal 2min

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

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CLEAN + JERK
2-3[1+1]@68% pal 2min

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BACK SQUAT
3@up to 85% pal 2min

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RDL *sn grip
3x3@60-70% sn-% pal 2min

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

Muscle Clean + Shoulder Press, Climb in Heavy ( 7 sets )

Power Clean + Push Jerks, Climb in Heavy ( 7 Sets )

Front Squat 3 x 2 @ 80 %

Tempaus

• Tabata row
• Rest 1 minute
• Tabata squat
• Rest 1 minute
• Tabata pull-up
• Rest 1 minute
• Tabata push-up
• Rest 1 minute
• Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Post Tabata score for each exercise to comments and total for final score.

3 rounds:
15/12cal AB
15 T2B
30m Sandbag Carry 60/40kg

Rest 3:00
Then

3 rounds:
15/12cal Ski
15 GHD Back Extensions
30 DU

Viikko 2:
Takakyykky
1x6x70%
1x6x80%
1x3x90%
1x2x95%

Etukyykky
1x5x70%
1x4x80%
1x3x90%

Leaunveto 3 x 8 + 10 hyppyleukaa

Valitse leuanvedossa itselle sopiva variaatio, millä jaksat tehdä 8 toistoa putkeen
• Jaloilla avustettu
• Negatiivinen
• Kuminauhan kanssa
• Omalla kehonpainolla

LÄMMITTELY
2 x 60min
• Ylivienti kuminauhalla
• Roikunta
• Soutu
• Pyyhkijä seinällä toispolviseisonnassa
• Vaaka seinällä - aukikierto
• Rintarangan ojennus puolapuilla

Leuanveto
3 kierrosta
8 leuanveto + 10 hyppyleuka
90s. lepo

Valitse itselle sopiva variaatio, jolla jaksat tehdä yhteen putkeen 8 toistoa.

Merkkaa tulos erilliseen treeniin

Amrap 7
10 Etuheilautus
10 Kuulan siirto lankussa
10 Punnerrus toinen käsi kuulalla
10 Kyykky

AMRAP 20

2 Ring Muscle-ups
4 Handstand Push Ups
8 Dumbbell Clean & Jerk 32,5/22,5kg

( 1 DB )

• The big goal here will be to sustain the same pace throughout the workout by keep rounds consistently around the same time.

• Aim for unbroken set of muscle-ups. The average rest time between reps/sets is about 15-20s. Over the course of, let's say, 10 rounds, that's just over 3 minutes of resting over the course of the whole workout.

• We´ll aim for unbroken set of HSPU as well, however 1 break if needed might be good way to save the shoulders early on.

• Take your time clean & jerks. No Need to rush here. We want to get right back up on the rings as quickly as possible following your last rep.