1 - 3 rounds:

2:00 Machine or Jog
5 Good Mornings
5 Back Squat
5 Elbows Rotations
5 SN Grips Press
5 SN Grip RDL
5 OHS

Row progression
15 min at 110-125bpm
15 min at under 144 bpm
30 s all out

Maastaveto max1

10 minutes of Handstand Skill

• Freestanding Handstand Hold
• Freestanding Handstand Push Ups
• Handstand Walk
• Handstand Walk Obstacles
• Wall Facing HSPU

2-4 Rounds:

1:00 Ergo or Run
20s Belly to wall Handstand Hold
30s Push Up + Shoulder Taps
40s Superman Hold

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