EMOM 15:
1.min. HS Walk 2-10m
2.min. 30 DU/SU, hang KB snatch alt
3.min. rest

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

40 MOUNTAIN CLIMBER

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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PAUSE CLEAN PULL + POWER CLEAN *pause 2cm floor + knee + power position
3[2+1]@60% jerk-% pal 2min

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

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JERK RHYTHM DIPS *3 dips + 1 split jerk
3[3+1]@up to 60% jerk-% pal 2min

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PAUSE SPLIT JERK *3 sec pause dip bottom
3@60%, 3@65%, 2x3@70% pal 2min

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FRONT SQUAT + JERK DIP
3+2@60%, 3+2@70%, 3+2@75%, 2[3+2]@80% fs-% pal 2min

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OHS
3@60%, 4x3@70% sn-% pal 2min

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CLEAN HIGH PULL slowly down *first reps full foot
4x3@80% jerk-% pal 2min

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PM VARKAUS su 29.1.2023

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HIP CLEAN BALANCE + SPLIT JERK
2[4+4]@bb pal 1-2min

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CLEAN + SPLIT JERK *2sec pause in the split
3+3@bb, 2[2+2]@up to 50%, 1+3@60%, 3[1+3]@71-73% jerk-% pal 2-3min

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LUNGE *forward, jaloissa saksiasennon pituus - aloita heikommasta
2x8@up to 40%, 5x8@45-48% jerk-% pal 2-3min

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Accessory exercises: sama

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Accessory exercises: 3 rounds (core/bodybuilding)

10@DB BENCH PRESS
8@DB FFE 1-LEG SPLIT SQUAT
10@BB TRICEPS EXTENSION

For time:

100-80-60-40-20 Double Unders
50-40-30-20-10 Wallballs 20/14p
25-20-15-10-5 Hang Power Snatches 35/25kg

TC 25

• Athletes will move at their maximal sustainable pace throughout.

• Let's plan to break the double unders if these tend to tire out the shoulders. Every movements requires the shoulders in this workout so breaking here will help manage the fatigue early on.

• For the wallballs, let's choose a strategy that helps us rest the least amount of time between sets. 1 Big set followed by smaller sets, sets of 10, or even quick sets of 5 all work well here.

For the hang power snatches let's aim for no more than 1-2 quick breaks any ground.

On The 2:30 x 6 Sets :

Set 1 : 2 Reps @ 78%
Set 2 : 1 Rep @ 83%
Set 3 : 1 Rep @ 88%
Set 4 : 2 Reps @ 78%
Set 5 : 1 Rep @ 83%
Set 6 : 1 Rep @ 88%

On The 3:00 x 4 Sets:

1 Rep @ 88%

Every 1 min for 10 mins:
30 Double Unders
2 clusters, 60/42 kg

“Super Triple Shot”
Teams of 2
40-30-20-10
Power Clean @43/30kg
Box Jump Overs

40-30-20-10
Front Squats @43/30
T2b

40-30-20-10
Wallballs@ 9/6kg
Burpee

Timecap: 40 mins
no rest between couplets

Compare to 2019.06.01.

6 rounds for time
5 strict pull ups
10 (elevated) push ups
15 air squats

Target 60-90s / round, TC: 10min.
Scaling: If needed, one can also scale reps to e.g. 4-8-12 for round.

AMRAP 12

1 Legless Rope Climb
40m Farmers Carry 32,5/22,5kg
12 Box Jump Overs 24"/20"