HEAVY-MAXIMAL WEEK 8/13

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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PAUSE FRONT SQUAT *3-5sec pause in the bottom
2×2@barbell-50%, fs-%, rest btw sets 2min

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FRONT SQUAT
1@up to 100 - 100+%, rest btw sets 3-5min

*example up to 5@55%, 4@60%, 3@70%, 1@80% -...-100+%

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MUSCLE SNATCH + OHS + SNATCH BALANCE
2×2× 1+1+1@barbell, rest btw sets 2min

POWER SNATCH + SNATCH
2× 1+1@barbell, 3× 1+1@50-60%, rest btw sets 2min

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

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@60-70%, jerk-%, rest btw sets 2min

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SNATCH PULL
3×2@85%, sn-%, rest btw sets 2min

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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!

3x
12+12 bulgarian split squat
30+30s sideplank + rotation

3x
30+30s single leg wall sit
12 low ab raises

EMOM x 21 MINUTES
MIN 1 - :40 Cal Bike/Row/Ski
MIN 2 - :40 Alt. DB Goblet Lunges
MIN 3 - :40 Strict Handstand Push-Up (can be multiple small sets)

HSPU Options: Pike Push-up,Box HSPU, DB Strict Press

3 SETS*
AMRAP x 2 MINUTES
15 DB Curls
15m Gun Walk with Plate
-Rest 1:00 btw Sets-
*Pick up where you left off

Incline bench press 3x5 reps.

1 RFT:
Row 1000m
20 Deadlift
750m Row
20 Hang power clean
500m
20 Front squat
250m Row
20 Push Jerk

Time cap: 30min

(Rx:60/42,5 / Masters: 50)

Vala-allemeno
3sarjaa
-3 @85-90%

Tempaus
6sarjaa
-2 @75-85%

AMRAP x 17 MINUTES
250m row/ski , bike 500m
6 Box Jumps Step Down @ 60/50cm
14 Alt. DB Hang Power Clean @22,5/15kg
*Increase Box Jumps by 4 reps each round

Pystypunnerrus 5x80%

Vinopenkki käsipainoilla 4x8-15

Ojentajat taljassa / kumpparilla 4x8-15

Pullover 3x15-20

Vipunostot taakse 1x50

Warm Up
Ota omat yleislämmöt ja mobilityt, testaile liikkeet läpi. Käytä maksimissaan 2 laitetta
tänään harjoituksissa.

Long CF Metcon (65-75% effort)
Metcon&Skill
2 rounds
3 min easy cardio (row, ski, jog, bike, air bike)
2 min : every 30-40s perform 4-6 burpee box jump overs
2 rounds
3 min easy cardio (row, ski, jog, bike, air bike)
2 min : every 30-40s perform 6-8 toes to bars
2 rounds
3 min easy cardio (row, ski, jog, bike, air bike)
2 min : every 30-40s perform 2-4 ring or bar muscle ups
2 rounds
3 min easy cardio (row, ski, jog, bike, air bike)
2 min : every 30-40s perform 20-30m farmers walking

Eli ensin teet 2 erää : 3 min cardio + esim. 30 sec välein 4 burpee box jump overs
sit taas 3 min cardio + 30 sec välein 4 burpee box jump overs
sit pikku tauko 1-2 min ja siirryt seuraavaan.