HEAVY-MAXIMAL WEEK 8/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
2×2@barbell-50%, fs-%, rest btw sets 2min

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FRONT SQUAT
1@up to 100 - 100+%, rest btw sets 3-5min

*example up to 5@55%, 4@60%, 3@70%, 1@80% -...-100+%

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MUSCLE SNATCH + OHS + SNATCH BALANCE
2×2× 1+1+1@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2× 1+1@barbell, 3× 1+1@50-60%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK
2×2× 1+1+1@barbell, rest btw sets 2min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@60-70%, jerk-%, rest btw sets 2min

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SNATCH PULL
3×2@85%, sn-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!!

Go every 2 min for 3-5 rounds!

2 dumbbell complex:
6× CURTSY SQUAT
3× UNILATERAL ROW
6× SQUAT JUMP
3× FLOOR BENCH PRESS

*start with a moderate weight (unbroken) and work the weight up if you can! No failure!

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video: DB CURTSY SQUAT

video: UNILATERAL DB ROW

video: SQUAT JUMP

video: FLOOR BENCH PRESS

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KEHONHUOLTOA!