2@up to 70-73%, rest btw sets 2-3min

*split jerk to the other side on the next set *tee nousevalla kuormalla rinnalleveto ja saksiintyöntö - sama uudelleen, mutta työnnä saksiin toiselle puolen :)

2×2× 1+1@barbell, 1×2× 1+1@up to 71-74%, jerk-%, rest btw sets 2min

2×3@barbell, 3@up to 71-74%, sn-%, rest btw sets 2min

EMOM 10

Odd : 10 Back Squat @ 50% Heaviest weight OTD
Even : 3 Box Jumps

RM1 maksimi

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, bs-%, rest 2-3min

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, bs-%, rest 2-3min

2 mins ON/ 1 mins OFF x 12 sets

A)
4sets
15/12 cal row
10 T2B
In remaining time : max box jumps 60/50cm

B)
4sets
15/12 cal bike / Ski
10 wall ball @9/6kg
In remaining time: max wall ball up - down

C)
4sets
10 shuttle run ( 1 rep = 2x7,5m)
10 sandbag squat @45/30kg
In remaining time: max sandbag carry

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