Hang squat snatch 7x1

AMRAP 10 min

Rounds alternating With pair:

10 x KB Hang Clean (5+5)
6 x KB Push Press (3+3)
4 x Burpee

Kevyet painot, nopeat kierrokset <3

MEDIUM LIGHT WEEK 1/9

WARM UP kesto yht. n.15min

1-2 rounds

2x OH HALF KNEELING FRONT LEG - 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 *kantapää lattiassa, both side

--

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

1-2x 3 RDL + 3 SN PULL to PWR pos. pause at the knee + 3 REVERSE SN PULL close eyes + 3 PANDA PULL

3 HIP SN BAL slowly & on the toes & 3s pause sq pos.

3 HIP SN BAL on the toes & 3s pause sq pos.

3 slow HIP SN 3s pause sq pos. + 3 HIP SN *3s pause sq pos.

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

---

HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@BB pal 1min

---

SNATCH CONTACT DRILL *hip high
*(2 hit + 2 hit & legs extension & high pull + 2 hit & legs extension & high pull & turnover bar the overhead)
4x2@up to 30-40% sn-% pal 2min

--

SNATCH PANDA PULL + pause POWER SNATCH + SNATCH BALANCE
*pause vastaanotossa
3[1+1+1]@70% sn-% pal 2min

---

BACK SQUAT + 5x DEPTH BOX JUMP
*bs warm up 2-3 sets: 3+3+3 narrow-normal-wide stance, hypyn vastaanotto suorinjaloin
3x2@85% pal 2-3min

---

---

WL BEGINNERS week 4/4

PUSH PRESS
4x3@RPE8 *2 quality reps reverse pal 2min

--

DROP INTO SPLIT *both side
3x3@BB pal 2min

--

SPLIT JERK
4x3@RPE8 *2 quality reps reverse pal 2min

--

BACK SQUAT
2x10@~50% bw-% (bw 100% = 1 RM BS)

--

REVERSE HYPER
2x10 pal 2min

---

---

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

Every 2:00 for 8 sets:
2 overhead squats
– lisää painoa kierroksittain
jos mahdollista

Every 2min 5-6rounds

Snatch 75% ->

Linkkarit ”vuorojaloin” 3x20 (10 / jalka)

Kyykky 3x3x80%

Penkki 2x12x50%, 2x10x60%, 2x8x70%

Bulgarian Split Squat 4x8-12 / jalka

Partner Workout
Every 7:00 x 5 sets
180 Meter Farmer Carry
20 Burpee Box Jumps
Remaining time Row metres until the next 7:00 window

Split the carry and BBJ evenly and then change on the rower as you wish!

Extra:
Overhead Triceps extensions: 3 x 10-12. Rest 60s

Etukyykky 3x8 (noin 20-25%)

Suorinjaloin maastaveto 3x10
-kevyt lantion herättely

Maastaveto 4x4x80%

Suorinjaloin maastaveto 1x30
-sama paino mitä herättelyssä

MEDIUM HEAVY WEEK 8/8

WARM UP kesto yht. n.15min
1 rounds

8-12 SERRATUS WALL SLIDE

8-12 GOBLET SQUAT

10+10 WALL PRESS DEADBUG

5+5 TOUCHDOWN SQUAT ¼ tai ½ pistooli korokkeella, tukijalka korokkeella polvilinja suoraan eteenpäin varpaiden kanssa, koukista tukijalka, vie peppua taaksepäin toinen jalka suorana kantapää koskettaa lattiaa

--

2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

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

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

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

3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & CL

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

3 CL + 3 PWR CL

---

HIP SN BAL on the toes + OHS + HIP SN *no dip
2[3+3+3]@BB pal 1min

---

SNATCH
2x3@BB, 3@up to 50%, 2x3@50%, 3x1@60%, 2x1@70%, (1@up to 95% *jos olo on kuin 💎, tee silloin lähestymisetkin 1 toistoina) pal 2min

--

CLEAN + SPLIT JERK
2[2+2]@BB, 2+2@up to 50%, 2+2@50%, 1+1@60%, 3[1+1]@70%, (1+1@up to 85% *jos on edelleen 💎:nen olo! 🤠 Ja tässäkin lähestymiset 1 toistoina) jerk-% pal 2min

---

DEPTH BOX JUMP 5x3 pal 2min hypyn vastaanotto suorinjaloin

---

---

WL BENINGERS week 3/4

DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[3+3]@BB pal 2min

--

DIP & DRIVE + PUSH PRESS
2[1+4]@RPE8 *2 quality reps reverse pal 2min

--

STEPPING SPLIT PRESS *both side
3[3+3]@BB pal 2min

--

SPLIT JERK
4-6x2@RPE8 *2 quality reps reverse pal 2min

--

BACK SQUAT
2x8@~50% bw-% (bw 100% = 1 RM BACK SQUAT)

---

---

ACCESSORIES 3 rounds (OpenGym alueella)

8 KNEELING SQUAT, BB+weight

5@29-33% bs-% SEATED SHOULDER PRESS, BB

8-12 ROLL ABS, BB

Superset x 4 rounds

Landmine bent over row x 8/8
Rest 45"
KB alt. Gorilla row x 10/10
Rest 45"
Hollow rock x 30"
Rest 45"

Use the first set as a warm up set!