LÄMMITTELY
Aina alkavalla minuutilla 10:00 minuutin ajan:
1 & 2) 5-10 Valakyykkyä
3 & 4) 4-6 Muscle snatch
5 & 6) 4-6 Snatch balance
7 & 8) 3-Asennon snatch (taskulta, polvelta & sääreltä)
9 & 10) 4 Tempausta

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TEMPAUS

Tempaus + Snatch drop,
Nousu ykkösillä terävästi liikkuvaan painoon 10:00 minuutissa.

Tempausveto + Tempaus,
3 x (1+2)
3 x (1+1)
3 x (0+1)
Aloita keskiraskaalla kuormalla. Tavoite on nousta raskaaseen ykköseen tempauksessa. Nosta 2:00min välein

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BONUS

Valakyykky,
2 x 1 @ 96-99%

Kiertoharjoitus,
3 Kierrosta
12 Kasakkakyykkyä (tanko niskassa)
6-12 Hyvää huomenta liik
:20s/:20s Coepenhagen pito
8-12 Lu raises
:30s-:60s lepo liikkeiden välillä

225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.

6 sets of Power Snatches
1: 3 @40%
2: 3 @50%
3: 3 @60%
4-6: 2 @70%
- Rest 2min btw sets

3x5 Muscle Snatch (mod - heavy)
- Rest as needed

Warm Up
banded pulls + banded hip activation
then 3x
1 min air bike
5 burpee pull ups
10 curtsy lunges/ cossack squats / jumping lunges
20 plank db pull through

Strenght
Snatch Grip Push Press behind neck + overhead squat 5+5/5+5/4+4/4+4 reps@60-65-70-75% of 1rm snatch
rest 2-3 min bwn sets
Thruster from rack or ground 4x5reps@60-65-70-70% of 1rm
rest 2-3 min bwn sets
Weighted Chin ups 4x5reps@40-45-50-50% + 10 barbell bicep curls right after (hallittu tempo)
rest 2-3 min bwn sets

Metcon Prep:
2 sets
4-6 wall ball shots
4-6 db hang snacth
4 burpee box jump overs
4 toes to bars or ghd sit ups
rest 1min
first round lighter weight, second workout weights

Metcon

Emom 15 or 20
1) 8-12 heavy wall ball shots
2) 12-16 db hang snatches @15-20/22.5-27.5kg
3) 8-12 burpee box jump overs @50-60/60-75cm
4) 12-16 toes to bars or ghd sit ups
5) rest

HEAVY-MAXIMAL WEEK 11/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10× + 3-5×/side
BANDED ANGEL +
DEADBUG with STRAIGHT ARM HOLDS puske kuormaa kohti kattoa ja vapaa käsi voi olla jalkojen liikkeessä mukana + SHOULDER DB FRONT RAISE with slow ECCENTRIC +
SIDE HIGH PLANK ROTATION & HIP RAISE *or elbow plank

3×/side + 3×/side + 20× + 10×/side + 3×/side +3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP +
HALF ROLL TO COMBAT STANCE +
STANDING PANCAKE +
ELEPHANT WALKS +
SHOULDER EXTENSION to CROSS CRUNCH +
COMBINES BEAR CRAWL TOE TAP to PRONE PINWHEEL TAPS

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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video: BANDED ANGEL

video: DEADBUG with STRAIGHT ARM HOLDS
https://www.tiktok.com/@anthonyvidetto_dpt/video/7251703081447099694

video: SHOULDER DB FRONT RAISE with slow ECCENTRIC

video: SIDE HIGH PLANK ROTATION

video: SIDE HIGH PLANK HIP RAISE

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kuvat liikkeistä

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video: HALF ROLL TO COMBAT STANCE 1:03

video: STANDING PANCAKE 0:23

video: ELEPHANT WALKS

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SHOULDER PRESS *each rep starts from the shoulders - no Touch & Go
1@up to the maximal weight of the day! rest btw sets 3-5min

*3RM-% of the last week - example up to 5@barbell, 4@50%, 3@70%, 2@80%, 1@90%....+....

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SNATCH PUSH PRESS + OHS + SNATCH BALANCE + SNATCH PANDA PULL + SNATCH
2×2× 1+1+1+2+1@barbell, rest btw sets 2min

SNATCH + OHS
2× 1+5@barbell, 1+5@up to 75-77%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + CLEAN PANDA PULL + CLEAN + POWER JERK
2×2× 1+1+2+1+1@barbell, rest btw sets 2min

CLEAN + FRONT SQUAT + POWER JERK
2× 1+4+1@barbell, 1+4+1@up to 73-75%, jerk-%, rest btw sets 2min

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video: (chinese) snatch panda pull

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.
*max reps / time - tehdään samalla kuormalla kuin edellinen sarja

SETS 1, 2, 3: rest 60sec

6× + 4× + max reps DB BENCH PRESS

6× + 4× + max reps LAT PULLDOWN *wide grip

3+3× + 2+2× + max reps STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

6× + 4× + max reps DB BICEPS CURL

6× + 4× + max reps DIPS *tricpes / BENCH DIPS

2× 30s + max time ELBOW PLANK with WEIGHT *kuorma alaselän päällä

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video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB BICEPS CURL

video: DIPS *tricpes

video: BENCH DIPS

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KEHONHUOLTOA!

Optional Accessory
CONDITIONING

50cal Airbike with nose breathing only

RPE 2 to 3

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!

5 x 2:00 rounds:
6 shuttle runs 20m = 1 rep
Max wall walks
– Rest 1:00 between rounds.
- Don't have a wall, do max push ups

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Goal & Intensity:
-Build capacity by combining short, fast sprints with upper body control work.
-Stay consistent across all five rounds.
-This workout should feel like interval training — fast shuttle runs followed by a challenging gymnastic effort.
-Heart rate goes up, shoulders and core get tested under fatigue.
-Pace the shuttle runs just enough so you can still perform quality wall walks or push-ups.
-Use the 1-minute rest to shake out the arms and get ready to go again.

For time:

10-8-6-4-2

Calories ski erg
Handstand pushups
Hang power snatch @43