Kyykky 3x3x80%

Maastaveto 2x1x85%

Jalkanostot maaten 3x12
-lisäpainolla

Reisikoukistus 3x20

Alternate A1/A2

A1. Push press, rest 1:00 before A2
Build to heavy 3 (H3) @ RPE 8 (84-88%, 2 RIR)
+
3 x 3 @ RPE 6-7 (80-84%, 3-4 RIR)

A2. Weighted chin-up, rest 2:00 before A1
Build to heavy 3 (H3) @ RPE 8 (84-88%, 2 RIR)
+
3 x 3 @ RPE 6-7 (80-84%, 3-4 RIR)

– Build to a heavy 3 (H3) @ RPE 8 (around 84-88%1RM).
– Once you’ve hit the H4 set, you have 3 back-off sets of 3 reps @ 80-84%H3

AMRAP 10

10 Wallball Shots 20/14p
200m Run
10 Box Step-Ups w/ Medball

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

--

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