HEAVY+ WEEK 14/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× FLOOR LYING PLATE PULLOVER *pidä alaselkä koko liikkeenajan lattiassa

10×/side CLAMSHELL SIDE PLANK HIP THRUST

10×/side ALT TALL KNEELING DB/PLATE HALO

5×/side SINGLE DB/PLATE SUMO RDL

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Floor Lying Plate Pull Over

video: Clamshell Side Plank Hip Thrust 2:23

video: Tall Kneeling Dumbbell/Plate Halo

video: Single Dumbbell/Plate Sumo Romanian Deadlift

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SNATCH HIGH PULL + NINJA POWER SNATCH + NINJA SNATCH
*ninja = no feet/jump
2-3× 2+2+2@barbell - 50%, sn-%, rest 1,5-2min

SNATCH
2×3@barbell, 3@up to 75-80%, sn-%, rest 2min

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@50%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
1@70%, 1@78%, 4×3@83%, 3+ reps@83% 1-2 reps left for final set, *goal in theory ~4-5 reps, pp-%, rest 2-3min

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CLEAN PULL *use straps
3×3@90-100%, jerk-%, rest 2-3min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

20× BARBELL SIDE BEND

4-6+4-6× DUAL DB SEATED PRESS STICK POINT + DUAL DB SEATED PRESS *hands external rotation, without back support *aloita punnerrukset "kuolleesta" kulmasta ja tee määrätyt toistot ja jatka loppu koko liikeradalla

8-12× BACK EXTENSION with WEIGHT *kuorma niskassa

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video: BARBELL SIDE BEND

video: SEATED DB PRESS

video: BACK EXTENSION with WEIGHT

0:37

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KEHONHUOLTOA!