-clean pull + squat clean

*start light, build to heavy

Romanian Deadlift

3 x 10 @ 1-2 RIR, rest 3:00 b/t sets

Voima
Tabata
Sit up
Plank hold

Metcon
EMOM25: for meters
1. Row
2. Ski
3. Echo Bike
4. Run/walk
5. Rest

Maastaveto 3x2 (80-85-90%)

Stoppikyykky 3x3x50%
-3s stopit

Tempaus kahvakuulalla/käsipainolla 4x8-15 / käsi

4 Sets Of 8 @ 85% 8RM

Go Every 2:30

Bulgarian split squat 4x5

4 sets
4-6 strict ( weighted) chin up / 3 negatives / 10 ring row
then immediately into
8 barbell bent over row @ medium load
then immediately into
16 banded face pull apart

rest 2 mins btw sets

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!