Warm Up
2 round
1 min easy / 30 sec moderate / 15 sec fast rowing
15 glute bridges
20 banded face pulls
20 cossack squats
10 sots press

Weightlifting
Tempaus
Flat Foot Snatch 35-50% 3x3 reps (eli jalat vastaanotto leveys valmiina, yritä tehdä veto loppuun asti ja mennä alle ilman et kantapohjat irtoaa lattiasta)
Slow Snatch 55-65% 3x2 reps (todella hitaasti veto reiden puoleen väliin ja siitä terävästi)
Snatch 70-85% 4x2 reps (10sek palautus tempausten välissä)
lepää n.2 min aina sarjojen välissä

Rive&Työntö
Paused Clean + clean + pause jerk + jerk x 3 sets @40-60% (pysäytä 2sek polven alla ja siitä veto reittä pitkin ylös, pysäytä dipin ala-asento ennen jerk 2s)
Clean&Jerk 4x2 reps70-85% (20 sek palautus rive&työntö nostojen välissä)
lepää n.2 min aina sarjojen välissä

Optional Bonus
Accessory Work
2-3 sets of
3+3 TGU @moderate or mod/heavy
5+5 strict alt leg toes to bar/knee raises (try to raise the leg to opposite hand on top so little "twist" on leg raise)
7+7 windmill (controlled movement)
rest 1-2 min

On The 2:30 x 6 Sets:

Sets 1 - 2 : 2 Reps @ 73%
Sets 3 - 4 : 2 Reps @ 78%
Sets 5 - 6 : 1 Rep @ 83%

3) HS progression
- Wrist warm up
- shoulder warm up
- HS against the wall 3x24s, perfect hand stand position is your goal, keep your toe nails and nose on the wall, nothing else

5 RFT:

12/9 Cal Ski
9 BMU
20m Handstand Walk

( 10 - 15 )

4 Rounds For Time:

500m Ski Erg
25 Medball GHDSU 20/14p

CAP 16

MEDIUM HEAVY WEEK 5/9

WARM UP kesto yht. n.15min

1-2 rounds

2x HALF KNEELING FRONT LEG w/ WEIGHT - 3x FORWARD & 3x45° & 3x90° *plate, both side

3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *both side

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

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2x 5+5 1-ARM BACK RACK ELBOW ROTATION +
2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

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

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

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

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HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@up to 60% sn-% pal 1min

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SLOW START SNATCH PANDA PULL
2x3@82-87% sn-% pal 2min

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SNATCH + SNATCH ABOVE KNEE
*tanko liikkuu koko ajan
1+1@up to 80% pal 2min

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SNATCH
5x2@82-87% pal 2min

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BULGARIAN SPLIT SQUAT *bb front rack, back leg on the toes
4[5+5]@RPE9 *1 reps reverse pal 2min

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RDL *sn grip
4x5@RPE9 *1 reps reverse pal 2min

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WL BEGINNERS week 4/4

2 rounds:
10 AIR SQUAT
10 RDL *cl grip
5 SNATCH DROP
5 OHS

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SNATCH
5x1@RPE8 *2 quality reps reverse pal 2min

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CLEAN + SPLIT JERK
5[1+1]@RPE8 *2 quality reps reverse pal 2min

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FRONT SQUAT
3x3@~70+% bw-% (bw 80% = 1RM FS) pal 2min

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BOX JUMPS
5x2 pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8+8 STANDING HIP FLEXOR RAISE, KB

3 MAX HOLD PULL UPS *vastaote, leuka tangon yläpuolella

8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla

6min amrap:
7 TTB
14 wall balls
30 DU
3min rest
6min row for cal
3min rest
6min amrap:
7 Pull ups
14 Burpees
30 Alternating prison step ups

A: 3min amrap
21 Overhead Squats 35/25
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3min amrap
18 Overhead Squats 42/30
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3min amrap
15 Overhead Squats 50/35
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
3min amrap
12 Overhead Squats 61/42
12 Over-the-Erg Burpees
Max Calorie Row
B: Choose one of the following(Optional)
A. 6 sets of 9 unbroken kipping HSPU
B. 6 sets of 6 unbroken kipping HSPU
C. A total of 30 kipping HSPU
Rest 1 min between sets

A: E2M for 12min
2x Snatch @80%
B: 4RFT:
21 Wallballs
18 Hang Power Snatches 35/25
15 Bar Facing Burpees
12 C2B
20min time cap

A: E3M for 15min
3x Dead Lift
*Build up to something heavy
B: 3min amrap:
Macho Man 50/35kg
Rest 3:00
3min amrap:
Macho Man 60/40kg
Rest 3:00
3min amrap:
Macho Man 70/45kg
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks