LIGHT WEEK 1/8

WARM UP kesto yht. n.15min
2 rounds/side
STANDING OH LEG RAISE &
HORIZONTAL POS. &
HALF MOON POSE &
DOWN DOG (DD) with 3x CALF raise &
TREE LEGGED DOWN DOG &
TIGER CURL &
DOWN DOG w/ TRUNK ROTATION both side &
WIDE LEGGED FOLD &
COSSACK SQUAT both side &
PYRAMID &
HALF SPLIT &
GARLAND &
DOWN DOG (DD) &
STANDING FLAT BACK &
STANDING FORWARD BEND &
MOUNTAIN

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1-2x5 FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PJ + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GMS SJ DROP

5 HIP M ST CL *slowly & FS *3s pause sq pos.

5 HIP CL BAL *slowly & on the toes & 3s pause sq pos. + 5 HIP CL BAL *on the toes & 3s pause sq pos.

3 CL PULL to PWR pos. + 3 REVERSE CL PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST CL & FS + 3 CL + 3 PWR CL

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PULL UPS and CHIN UPS MAX (~15min)
3xMAX REPS without rubber band (before 0 - 10 reps) or MAX REPS with extra weight (before +10 reps)

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BLOCKS CL PULL to PWR POS. + CL *blocks the knee high
1+2@up to 50%, 2[1+2]@60-65%, 3[1+2]@70-72% j-% pal 2min

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PAUSE SPLIT JERK + SPLIT JERK *rack/blocks, 2sec pause dip pos.
4-6[1+3]@50% pal 2min

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FS *warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
4@30%, 4@55%, 3x4@70%, 3@74% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10+10 STANDING HIP FLEXOR RAISE, KB

20-25 SEATED LOW ROW, BANDED

8@71-85% bs-% SUMO DL, BB

4 Sets :

2 - 5 Strict Pull Ups

Rest 3 minutes between sets

• This is repeat from last Monday. Aim to beat loads or reps this week.

4x6 Back Squats
Set 1: @75%
Set 2: @80%
Set 3: @82%
Set 4: @84%
- Rest 2-3min btw sets

4 Sets:

2 - 5 Strict Deficit HSPU

Rest 3 minutes between sets.

• Aim to increase reps or deficit from last week.
• Athletes choice on reps, sets, and deficit
• Complete the same deficit across all sets.
• Score total reps & Deficit CM

5 Sets of 5 Reps @ 65 - 70%

3 rounds for quality
1 legless rope climb
10 pistol squats alternating
5 pass throughs
3 bar Mus

VOIMA 1/9

BACK SQUAT
every 3min x4
6 back squat

"2 vajaa"

Aloitetaan yhdeksän viikon "voimakausi". Laitan tähän alle kopion mun muistiinpanoista, jos se avaa paremmin tätä kokonaisuutta :D

Mutta siis kuusi eri likettä, käydään kaikki kolme kertaa läpi yhdeksän viikon aikana. Toistot ekalal viikolla 6, tokalla 4 ja vikalla 2

vk 1,4,7: takakyykky, mave (toistot 6,4,2)
vk 2,5,8: pystypunnerrus istuen, vauhtipunnerrus (toistot 6,4,2)
vk 3,6,9: lattiapenkki, lisäpainoleuanveto (toistot 6,4,2)

LIGHT WEEK 1/8

WARM UP kesto yht. n.15min

2 rounds/side
HIP AIRPLANE &
LONG LUNGE position THORACIC LATERAL RAISE &
ONE LEG GLUTE STRENGNING with THORACIC ROTATION &
ONE LEG QUADS STRENGNING HORIZONTAL POS. &
LUNGE with 2x OPEN BOOK both side &
WARRIOR I &
WARRIOR II &
TRIANGLE &
REVERSE WARRIOR II &
EXTEND SIDE ANGLE &
LIZARD with 2× THORACIC ROTATION &
PLANK &
UPWARD DOG &
DOWN DOG (DD) &
CAT&COW CRUNCH x2 both side &
CHILD POSE &
DOWN DOG (DD) &
STANDING FLAT BACK &
STANDING FORWARD BEND &
MOUNTAIN

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2x 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 (GMS=GoodMorningSquat)

5 HIP M ST SN slowly & OHS *3s pause sq pos *(M=Muscle, ST=STanding)

5 HIP SN BAL *slowly & on the toes & 3s pause sq pos + 5 HIP SN BAL *on the toes & 3s pause sq pos

2x3 BOUNCE & LEG EXTENSION + 2x3 BOUNCE & HIP SN

3 SN PULL to PWR pos + 3 REVERSE SN PULL

3 2nd PULL *abv kn with the straight arms in front of you (45°) & HIP M ST SN & OHS + 3 SN + 3 PWR SN

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DEFINIT SN PULL to PWR POS. with the banded
4x3@up to 50% sn-% pal 2min

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BLOCKS SN PULL to PWR POS + SN *blocks the above knee high
1+2@up to 50%, 2[1+2]@55-65%, 3-5[1+2]@70-72% pal 2min

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BLOCK SN HIGH PULL T&G *blocks the above knee high
6@50%, 2x4@60-70%, 2-3x4@75% pal 2min

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SN PP + GMS SN DROP
3[3+2]@MEDIUM pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

15 1-LEG SEATED CALF RAISE, DB

8@28-32% bs-% SEATED SHOULDER PRESS, BB

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

5 sets of Power Snatches
Set 1: 3 @70%
Set 2: 3 @75%
Set 3: 3 @80%
Set 4: 2 @82%
Set 5: 2 @85%
- Rest 2-3min btw sets

45 min PK
3000m jog
30s plank
30s +30s side plank
30 s hang
1000m row