5 sets of Deficit Deadlift
- Rest 3min btw sets.

Set 1: 4 @90% 4RM
Set 2: 4 @100% 4RM
Set 3-5: 3 reps
- After the first 2 sets, build to a 3RM for the day.
- Stand on a 20kg plate. Reps are to be done dead-stop. Reset on each pull off the floor.

Triset! 4 rounds of;

Barbell Rows x 6
Rest 60s
Bent Over Supinated Grip Shoulder Fly x 10*
Rest 60s
Banded Pushdowns x 15
Rest 60s

*Use weight plates if small loads needed.

HEAVY+++ WEEK 14/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

5-10 KNEELING SIDE PLANK CLAMSHELL

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2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL & CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
3[1+5]@RPE10 *0 reps reserve pal 2min

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PWR SN
2x3@50%, 2x3@60-65% 3x2@71%, 1@76% pal 2min

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GM HIP HINGE & REAR LUNGE
3[3+3]@RPE10 *0-1 reps reserve pal 2min

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RDL, cl grip
3x1-2@90% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

3 HIP THRUST, BB+weight
MAX REPS WIDE GRIP PULL UP, myötäote
5+5 1-ARM OH COSSACK SQUAT, BW/DB

5 sets for load:
5 Push press
– Increase loading across as many sets as possible.

Every 2.5min C&J

HEAVY+++ WEEK 14/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

3-5 LATERAL STEP UP / PISTOL SQUAT

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2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
2x M S SN Blw Chst + M S HIP SN + M S SN
2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
3x5@75-80% pal 2min

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BENT OVER ROW
3x5@RPE7 *3 reps reserve pal 2min

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FS + SPLIT JERK
2[3+2]@50%, 2[2+2]@63%, 2[2+2]@71%, 2[1+2]@76%, 1+1@81% j-% pal 2min

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SN PULL
3x1@90% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

3 SUMO DL, BB
MAX REPS NORMAL GRIP CHIN UP, vastaote
5 1-LEG PWR CL Abv Kn, BB

AMRAP 15

Max Calorie Echo Bike
EMOM 10 Wallballs 20/14p ( Start at WB )

• While we want to push the pace on the bike, we need to find a pace we can hold over the course of the 15 minutes.
• We also want to be sure that our pace on the bike isn´t go aggressive that it causes us to break on the wallballs.

5 Sets:

6 Reps @ 60-65%

*6-8 Second Eccentric

• For each rep, control down for 6-8 seconds, but fire up as fast you can.

4 Sets:

2-5 Strict Weighted Pull Ups

Rest 3 minutes between sets.

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