5:00 Cardio
1:00 Banded Lat Stretch ( each )
1:00 Pigeon on Box ( each )
10 Shoulder Press
10 Front Squat
10 Push Press
10 Back Squat

For Time:

20-15-10-5

Box step Ups
Sit Ups
Kettlebell swing
Push Ups

Bench Press

3-3-3-5-5-5

Go Every 3:00

MEDIUM WEEK 3/13

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

10-15 REPS: WIRST 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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TALL POWER CLEAN + TALL CLEAN
1+1@up to 50% jerk-% pal 1min

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BLOCKS CLEAN *bb above knee
2@75%, 2@80%, 1@83%, 2@75%, 2@80%, 1@83% 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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FRONT SQUAT + JERK DIP + SPLIT JERK
3+2+2@65-70%, 3+2+2@70-75%, 2[3+2+2]@75-80% pal 2min

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SNATCH HIGH PULL slowly down *first reps full foot
4x3@83% sn-% 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 + FRONT SQUAT + SPLIT JERK
3+3+3@bb, 2[2+2+2]@up to 50%, 2+2+2@60%, 2[2+2+2]@71%, 2+1+1@81%, 1+1+2@81%, 2-3[1+1+1]@86% jerk-% pal 2-3min

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SEATED PRESS
2x9@up to 35-40%, 5x9@40-45% jerk-% pal 2-3min

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Accessory exercises: 3 rounds (core/bodybuilding)

30sec SIDE PLANK
6@BB+weigth SEATED GOOD MORNING
8@DB HAMMER CURL

3 Rounds

1:30min work / 1:30min Rest

5-10 HSPU
5 Deadlift 100/70
ME Burpees over bar

*Pick HSPU number based on your ability. It should take no longer than 30sec

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Snatch
3 sets 3 reps @65%
rest as needed

5 rounds for time:
30/24cal Row
30/24cal Ski
Rest 2mins

30s Banded Hamstring stretch ( each )
30s Push-Up to Down Dog
1:00 Active Spiderman
30s Banded Goodmorning
30s Handstand Hold

Every 10min x3
25/20 cal bike/row
25 abmat sit ups
25/20 cal bike/row
15 burpee pull ups

PARTNER MOBILITY:
- 4min ON, 4min STRETCH
( A + B x 4 = 32min )

1.
A.) 10 box step up
5+5 box step down

B.) 1min+1min wall lunge hold
10 hip flexor+hip stretch

2.
A.) 10m lunge walk (front rack)
5+5 reverse lunge

B.) 10 low dragon with rotation
1min low dragon position hold

3.
A.)10m dragon walk (high/low)
10m cossack walk

B.) 1min+1min active half frog
1min frog stretch

4.
A.) Banded:
10 deadlift
10 good morning

B.) 10 toesquat
1min squat hold (bottom)