Week 8
1. Deadlift (Week 8/8)
Build up to 1 RM
5 @65%
3@75%
2@85%
1@90%-95%-97%-100%-100+%

1. 3 sets of build to a 2 RM of

A) 2RM strict pull up
Sc: 3x2(weighted) neg. pull up / 12 heavy ring row

B) 2 RM strict ring dip
Sc: with band/feet assisted/box dip

1. 3 rounds of A) 10 Z press B) 15 hollowrock C) 30-40" superman hold

20 min Kelkan veto 12m

4 min lepo

20 min Peruskunto

1. Hiihto
2. Pyörä
3. Soutu

Vaihda 4 min välein laitetta

HEAVY-MAXIMAL WEEK 11/13

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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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split jerk to the other side on the next set
1×2× 1+1+1+1@barbell

CONSENTRIC SPLIT JERK *block/rack - aseta pukit/räkki dippi syvyyteen *split jerk both side 1+1
2×2@barbell, 2-3×2@55%, jerk-%, rest btw sets 2min

SPLIT JERK *block/rack *split jerk to the other side on the next set
2×2@barbell, 5×3@75-80%, or 3@find today's maximum weight - remember technique firts - don't go to failure! jerk-%, rest btw sets 2min

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SCARECROW SNATCH *flat footed, "tall snatch" tanko ylävatsan/rintalastan korkeudella - kyynärpäät kohti kattoa - lavat kyljessä -- ei hartiat korvissa! Sähäkkä kääntö suoraan alle, jalat leviää vastaanotossa
2-3×3@light barbell, rest btw sets 2min

NARROW GRIP SNATCH *clean grip *tehdään kyykkyyn, jos ahistaa paikkoja niin sitten raakana vastaanotto
2×2@barbell, 2@up to 70-75%, sn-%, rest btw sets 2min

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BACK SQUAT narrow+normal+wide stance *slowly down and explosive up!
2+2+2@barbell, 2+2+2@50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
1@up to 75-80%, rest btw sets 2min

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SPLIT STANCE RDL *1-3sec pause at the knee *cl grip
2× 3+3@55-60%, 2× 3+3@60-65%, jerk-%, rest btw sets 2min

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video: SPLIT STANCE RDL

video: CONSENTRIC SPLIT JERK

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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!

Every 6 mins x 6 sets ( alternating btw )

A) For time :
800m run ( 4x200m)

B) For time :
20/15 cal machine
20 USA swing @24/16kg
20 sit up or V up
20 wall ball @ 9/6kg

Rive ja työntö

-increase from last week
-RPE 9
-2-3min rest

-clean pull + 2 squat clean
*build to moderate heavy
*2min rest

Clean and jerk 6×3 @70-80% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.

MODERATE-LIGHT WEEK 12/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5+5×/side GROUNDED HIP MOBILITY FLOW + HEEL TAPS

5+5+5+5+5× BENT OVER I-Y-T-A-W RAISES with light weight

5×/side SHINBOX ROTATION *weight or without

5×/side HIP AIRPLANE with weight

12× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: Grounded Hip Mobility Flow: video 1 + Heel Taps : video 9
https://www.instagram.com/p/DUapZ62jCgz/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Bent Over I-Y-T
https://www.instagram.com/reel/CddW57YDPPI/?utm_source=ig_web_copy_link
video: Bent Over A-raise

video: Bent Over W-raise
https://www.facebook.com/watch/?v=1025082047969978

video: Shinbox Rotation: video 1
https://www.instagram.com/p/DGdlue2ALOA/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

video: Hip Airplane 0:20

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MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + PRESSING SNATCH BALANCE + DROP SNATCH + PRESS IN SNATCH *drop = flat footed, muscle snatch / muscle squat snatch no coctact if your are front/back jump problem, If you can, do the drop immediately upon receiving the snatch as the bar touches the shoulder from the previous movement.
2×2× 1+1+1+1+1+1@barbell, rest 1min

SNATCH
2×3@barbell, 1@up to 70-75%, sn-% rest 2min

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MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SOTS PRESS + STEPPING SPLIT JERK BALANCE + TALL SPLIT JERK *tall = flat footed, muscle clean / muscle squat clean no coctact if your are front/back jump problem, split jerk 1+1 both side
2×2× 1+1+1+1+2+2+2@barbell, rest 1min

CLEAN + SPLIT JERK *työnnä joka sarja eripäin
2×2× 1+1@barbell, 1+1@up to 70-75%, jerk-% rest 2min

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PAUSE OHS *2-3sec pause in the bottom, snatch grip
5@barbell, 5@30%, sn-% / ohs-%, rest btw sets 2min

OHS *snatch grip
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

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FRONT SQUAT
3×3@75%, fs-%, rest 2-3min

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video: pressing snatch balance

video: stepping split jerk balance - tee tarvittaessa hitaammin

video: tall split jerk

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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

5-8× DB TRICEPS PULLOVER

8-12× BANDED SINGLE ARM TRICEPS EXTENSION

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video: DB TRICPES PULLOVER 1:24

video: BANDED SINGLE ARM TRICEPS EXTENSION

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KEHONHUOLTOA!

Partner workout
00:00-20:00
20 rounds for time of: (RELAY, one full round then switch )
3 Bar Facing Burpees
2 Bar Muscle-ups / 3 strict pull up/ 3 burpee pull up
1 Squat Snatch, 50/35kg or 1 Power snatch + OHS

Partner 2 - max cals row

20:00 - 40:00
20 rounds for time of: (RELAY, one full round then switch )
1 Squat Clean, 80/55 kg
2 Strict Handstand Push-ups / box HSPU
3 Bar Facing Burpees

Partner 2 - max cals bike