HEAVY+ WEEK 8/10

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Do your own 10 min warm-up

*lisää lämmittelyyn vähintään 20 toiston vatsalihasliike, toista 2× muiden harjoitteiden väliin - erilainen vatsaharjoite kuin viimeksi.

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CLEAN HIGH PULL + MUSCLE CLEAN + POWER CLEAN + CLEAN + SHOULDER PRESS + PUSH PRESS + POWER JERK
2×2× 1+1+1+1+1+1+1@barbell, rest 1min

CLEAN + SPLIT JERK *split both side 1+1
3× 1+2@85%, jerk-%, rest 2min

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BACK SQUAT
1@up to 88% bs-%, rest 3-4min

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SNATCH PULL *use straps
3×3@85-90% sn dl-%, rest 2-3min

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SUPINATED grip SHOULDER PRESS
2×10@barbell, rest 2min

*HOX! The "+" set : on the third set of the main lift, perform as many clean reps as possible. Stop 1-2 reps before technical failure.

SHOULDER PRESS *1-2s shoulder deadstop
5@40%, 5@50%, 5@60% sp-%, use 90% of 1RM, rest 3min - then do

drop sets 5×10@50% of last 5 rep loads, rest 30s between sets

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! The order doesn't matter.

Increase weight of each week, if you can!

3-5 rounds - supersets

10-12× STRAIGHT SINGLE ARM BANDED LAT PULLDOWN

12-15× STANDING OH DB TRICEPS EXTENSION

30× SEATED KNEE TUCKS + TWIST both side *10+10+10

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video: Straight Single Arm Banded Lat Pulldown

video: Standing Overhead Dumbbell Tricep Extension

video: Seated Knee Tucks

video: Seated Knee Tucks Twist