1) HS progression
- Wrist warm up
- shoulder warm up
- Train HS-lifts 5x5. Try getting to handstand against the wall, with only a light touch with your feet. Then try to keep optimal HS-position for 10 seconds.

Fitness:

15-12-9-6

Jumping Pull up or ring row
Box push up
Db snatch

Emomx10
1 (squat) snatch
—-> build to heavy

MEDIUM WEEK 4/9

WARM UP kesto yht. n.15min
1-2 rounds

5x OH RDL & 5x HIP AIRPLANE & 5x 1-LEG OH RDL *both side

8-10 LYING SNATCH to JERK grip OH REGRESSION *keppi/painotanko

2-3x HOLLOW HOLD to SUPERMAN HOLD *both side

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

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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

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

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

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

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SN BALANCE
3x3@80-84 sn-% pal 2-3min

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SLOW START CLEAN PANDA PULL
2x3@80-84% jerk-% pal 2min

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CLEAN + CLEAN ABOVE KNEE + pause SPLIT JERK *pause vastaanotossa
1+1+1@up to 75% jerk-% pal 2min

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CLEAN + pause SPLIT JERK *pause vastaanotossa
5[2+1]@80-84% jerk-% pal 2min

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RDL *cl grip
5x5@RPE8 *2 reps reverse pal 2min

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WL BEGINNERS week 3/4

2 rounds:
10 SHOULDER PRESS
10 FRONT SQUAT
5+5 LUNGE

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SPLIT JERK
6x3@RPE8 *2 quality reps reverse pal 2min

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BACK SQUAT
4x6@~60-70% bw-% (bw 100% = 1 RM BS)

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REVERSE HYPER
2x10 pal 2min

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RUSSIAN TWISTS
3x20 pal 2min

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

5 KNEELING SQUAT, BB+weight

8-12 ROLL ABS, BB

5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes

3 Sets of 4 @ 100-105%

• Bar at knee level

5 Sets Of:

Clean Pull + Power Clean + 2 x Push Jerk @ 75 - 80%

A) Rowing progression VK 3/4
3x4min on / 4min off
Sama tai 2-3 sec nopeampi keskivauhti, kuin 2km testissä

B) Accessory
On the minute for 6min
1. KB turkish get-up (alternating)
2. Rest

4 x Max Reps Back Squat in 1:00 @ 0,60% BW

Rest 3:00 Between Sets.

3 rounds
400/300m row/ski or 800/600m bike
21 wall ball
12 pull up

-at 15:00-

3 rounds
400/300m row/ski or 800/600m bike
21 USA swing
12 toes to bar

Time cap: 13 min. on each workout.

Back Squat

4 x 3

Go Every 3:00