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.

Kippi ja muscle up juddui + chällenge

5 rounds; EMOM style
60s Max Jump Rope (any variation or combination of movements that allows good consistency)
60s Max Box Step-ups
60s Cal Bike/Row/Ski
60s Max Up Downs
60s Rest
- Goal: Challenging but consistent 60s efforts at each station without stopping.

Extra:
3 rounds
Banded lat pull down x25
Banded push down x25
rest 60s

Technique (10 mins )
double under practice
rowing efficiency

Make notes of useful cues, tips, achievements!

3 Sets of 5 @ 85 - 90%

• Perform Reps in sigles but let's control the barbell back down to the ground each rep instead of dropping from the top. From there, we can do do a full reset before the next pull.
• There should be a hard extension to finish the moment. Elbows may bend slightly but athletes should not intentionally bend the elbows and pull on the bar.

4 Sets:

2-5 Strict Deficit HSPU

Rest 3 minutes Between Sets.

-Athletes choice on reps & Deficit
-Stack plates to create deficit. Complete the same deficit across all sets.
- Markdown Deficit CM & Reps.

A,
Big Clean Complex
5 sets of :

High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

Each set consists of 12 reps, without dropping the bar.
Rest as needed between sets
- increase weight after each set.
- All cleans must be full/squat cleans (power cleans are not allowed).
- Score is the maximum load successfully lifted during one set from the 5 total sets.

B,
Double Tabata (16x20”ON/10”OFF)
Total 8 mins

Deadlift
Lateral burpee over the bar
Front squat
Push jerk
Weight @43/30kg