HEAVY++ WEEK 11/14

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 BAL + OHS
3[1+1]@94-99% sn-% pal 2min

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SN *Pause At The Knee
2x1@80-84% pal 2min

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BS
*warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x2@90% pal 2min

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CL PULL
3x1@94-99% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

5+5 STANDING HIP FLEXOR RAISE, DB
MAX REPS CHIN UP with 30 sec hold or more, vastaote
5+5 BULGARIAN SPLIT SQUAT, BB front rack

Etukyykky 3x4 (30-40-50%)

Kyykky 60%x5, 70%x4, 80%x3, 85%x2x2

Yhden käden kulmasoutu 3x10 / käsi

Vatsarutistukset 5x20

3×5 Bench press/Floor press or 3×10 Dumbbell bench press

*After every work set: 10-15 reps Seated bent-over dumbbell rows (heavy)

*use 50-60% of 1 Rm Power Clean

3 rnds:

10 DB bench presses
5 weighted pull-ups

Rest 1-2 min.

3x 1+1 @ heavy singles | Ei pummei

For Time
12 hspu
30 double unders
12 bar over Burpee
15 deadlift @90/70kg
TC: 6min

Rest 3min

For Time
12 chest to bar / 6 bar muscle up
30 DU
12 bar over Burpee
15 shoulder to overhead @52.5/40kg
TC: 6min

AMRAP 12:00
10 KB Hang Cleans @24/16kg
10 Calorie Bike/Row/Ski
10 KB Facing Burpees
Goal: 5+rounds
Extra:
Band Shoulder Extension Tri-set 3 x 10 reps each position

Voima
E2MOM, 4 rounds
12 Goblet squat

WOD
8min Amrap
5+5 kb snatch
5 goblet squat
5 up down

ULKONA, JOS HYVÄ KELI

AMRAP 20

30 wall ball
30 plate ground to overhead @15/20kg
30 abmat sit ups
60 jumps on the plate