5 burpee
10 push-up
15 situp
20 air squat

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

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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BLOCKS 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 + JERK
2+1@75%, 2+1@80%, 1+1@83%, 2+1@75%, 2+1@80%, 1+1@83% jerk-% pal 2min

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RDL *cl grip
3x3@70-80% 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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SNATCH
2x3@50%, 3@60%, 3@66%, 3@71%, 3@76%, 2@81%, 2@86%, 1@91%, 1@93%, (1@96%) pal 2min ( * )- jos kuleksii

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CLEAN + JERK
2[2+2]@50%, 2+2@58%, 2+2@66%, 2+2@71%, 1+2@76%, 1+1@81%, 1+1@86%, 1+1@91%, 1+1@93%, (1+1@96%) pal 2min ( * )- jos kuleksii

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SNATCH HIGH PULL
3@81%, 2x3@91%, 3x3@101%, 1-2x3@106% 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

Row 60min. Max effort.

Treeni 2
Warm Up
3 min easy cardio
Mobility for 5 minutes (vedä jotain yleistä)
then 2 rounds
10+10 plate halos
10 goblet squats
5 reverse snow angels

Testing Todays WOD Movements

Metcon
2x12 min emom / 3min rest bwn
min 1 - cardio machine easy pace (45s)
min 2 - wall ball shots 2x 4-8 reps
min 3 - cardio machine easy pace (45s)
min 2 - kb swings x 12-15 reps
min 5 - cardio machine easy pace (45s)
min 6 - burpees 2 x 4-6 reps

eli nuo liikkeet mitä kahteen osaan niin karkeesti teet esim.6 toistoa
ja lepäät 10-15 sek ja uudelleen 6 toistoa.

Finisher
3 rounds
10-15 hardened ring row
20-30 medball russian twists
10-15 knee tuck ups
rest 2 min

A,
1 Clean & Jerk, pick load

Every 1 min for 10 mins.

Start at 60% 1RM and add 5 kg each minute.

B,
Glen
For time:
30 Clean & Jerks@61/43kg
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Goal: sub 32 min

C,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load
10 GHD Plate Muscle Snatches, pick load

Shoulder Maintenance

Rest as needed between rounds.

Row 1min. Max effort.

Voima
E3MOM, 3rds
Pike push up x6-10

WOD
EMOM 15min
1.min 3-5 pike push up, rest of min sit ups
2.min 8 box jump (lintin päälle), rest of min kb swing
3.min rest

1 Rm maksimi paino

C2B conditioning (3/3)
Every 90sec for 6 rounds:
~60% of max reps C2B or Pull-Up
RPE 3-

2 Rounds:

1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
10 Alternating Samson Lunges with Side Bend
10 Air Squats
1 min General Movement: jog, jumping jacks, jump rope, bike or row

Core strength
EMOM x 10
Even: 45 second plank
Odd: 10 TTB or 15 leg raises