4 rounds for quality:
20/16cal Row
15m DB Farmers / Waiters Carry
5 Devils Presses
15m DB Farmers / Waiters Carry
5 Devils Presses
30 DU
- Rest 1min
- Athletes choice on load

MEDIUM HEAVY WEEK 6/8

WARM UP kesto yht. n.15min

1-2 rounds

10 OH LUNGE with LEG RAISE, plate

3-5 WIDE GRIP PULL UP with banded, myötäote

8-12 PLATE OH SIT UP

20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä koko liikkeen ajan peppu irti lattiasta 5cm

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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

3 HIP M ST SN *slowly & OHS *3s pause sq pos.

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

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

3 BOUNCE & HIP SN

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

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

3 SN + 3 PWR SN

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HIP SNATCH HIGH PULL + HIP SNATCH *same speed, high pull full foot
3x2[1+2]@up to 40% sn-% pal 1min

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SNATCH
3@up to 50%, 2x3@50%, 2x2@60%, 2@70%, 2@75%, 2x1@80%, 1@85%, 1@90%, 1@95%, 1@100%, 1@102% pal 2min

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BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@80% pal 2min

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WL BENINGERS week 1/4

DROP SNATCH
4x3@BB pal 2min

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SNATCH PULL to POWER POSITION *full foot

4x3@up to 70% bw-% pal 2min (bw 50% = 1 RM SNATCH)

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HIT to POWER POSITION & HIGH PULL *full foot (sn contact drill)
5-8x3[3+1]@BB pal 2min

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SNATCH PULL to POWER POSITION + SNATCH ABOVE KNEE
4-6[1+3]@BB pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10 BENCH DIP, BW/+WEIGHT & MAX REPS PUSH UP penkkiotteen leveys

5@80-95% bs-% SUMO DL, BB

8+8 PLANK BANDED CRUNCH viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa

EMOM x 16:00
Minute 1: 30s Double Unders or DU Practice
Minute 2: 30s Hand Release Push-ups
Minute 3: 30s Cal Bike/Row/Ski
Minute 4: 30s Supinated Barbell Rows @43/30kg

Goal: 30s of hard sustainable work. Keep rep counts consistent for all 4 rounds.
Rx+: Max Distance Handstand Walk for Push-ups each round

MEDIUM HEAVY WEEK 6/8

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

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PWR J + SJ + OHS + STS P

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

3+3 SP in SPLT & OH SPLT S *long split pos.

5 DIP & DRIVE (DD) + 2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLT J + 2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J *dip + 2+2 SPLT J

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POWER CLEAN + CLEAN + HIP CLEAN + POWER JERK
1+1+2+2@up to 45% jerk-% pal 1min

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CLEAN + SPLIT JERK
2+2@up to 50%, 1+2@60%, 2+1@66-70%, 1+2@71-75%, 3[1+1]@76-80% jerk-% pal 2min

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SNATCH PULL *full foot
3@70%, 3x3@80% pal 2min

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SQUAT JUMPS + JUMPS SQUAT
3[3+3]@BW pal 2min

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KEHONHUOLTOA LOPPUAIKA OHEISTEN JÄLKEEN!

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WL BENINGERS week 1/4

CLEAN PULL to POWER POSITION
4x3@up to 70% bw-% pal 2min (bw 70% = 1 RM CLEAN&JERK)

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HIT to POWER POSITION & HIGH PULL *full foot (contact drill)
5-8x3[3+1]@BB pal 2min

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CLEAN PULL to POWER POSITION + CLEAN from ABOVE KNEE
4-6[1+3]@BB pal 2min

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FRONT SQUAT
3x4@~50% bw-% pal 2min (bw 80% = 1RM FRONT SQUAT)

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ACCESSORIES 3 rounds (OpenGym alueella)

10 KNEELING SQUAT, BB+weight

5@31-35% bs-% SEATED SHOULDER PRESS, BB

8-12 CANDLESTICK / KNEE BENT (dragon flag) ota myötäote alhaalta tuesta, lähde nostamaan ensin suorat jalat lattiasta kohti kattoa ja sitten nosta itsesi hartiasiltaan, toinen versio jalat koukussa

VOIMA 6/9

WEIGHTED PULL UP

Every 90s x4
4 (weighted) pull up

VOIMA 6/9

FLOOR PRESS

every 2min x4
4 floor press

MEDIUM HEAVY WEEK 5/8

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

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2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + FS + PP + BS + GMS + PP + PWR J + SJ + OHS + STS P

2x FS & PP + FS & PWR J + FS & SJ + 1+1 FS & SPLT J

3+3 SP in SPLT & OH SPLT S *long split pos.

5 DIP & DRIVE (DD) + 2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLT J + 2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J *dip + 2+2 SPLT J

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MUSCLE STANDING CLEAN + FRONT SQUAT + PAUSE POWER JERK + POWER JERK *2sec pause dip pos.
1+1+1+1@up to 50% jerk-% pal 1min

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CLEAN + SPLIT JERK
2+2@up to 60%, 2+1@70%, 1+1@75%, 2[1+1]@80%, 1+1@90%, 1+1@95%, 1+1@100%, 1+1@102% jerk-% pal 2-2,5min

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CLEAN PULL *full foot
2@90%, 2x2@100%, 2x2@105%, 1@110% jerk-% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

10 1-LEG SEATED CALF RAISE, DB

5@30-34% 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

3x 17min

1)
Kone

2) 8-10×/liike
Lantion nosto jalat korokkeella
Jalkojen lasku kuppiasennossa
Kulmasoutu kp/kk
Sivutaivutus kp/kk
Renegade Row kp /kk
30s.-1min lepo

3) 8-10× tai submaxpidot /liike
Kepillä olkapäät
Rento roikunta
Pohjepumppaus kulmanojassa
Lonkat +kierto
Pakaravenytys lattialla
Sammakkovenytys lattialla

Weighted pull ups 3x4x40%

45 min PK
3000m jog
50 cal row
30 s hang
30 s plank
10 box step overs 60cm/50cm
100 rope jumps