HEAVY+ WEEK 7/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN

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2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS
2x1 HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
5@up to 81%, 5x5@drop -10% pal 2min

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BENT OVER ROW
3x6@RPE7 *3 reps reserve pal 2min

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FS
*warm up 2-3 sets: 3-position FS Isometric Hold 3 sec on the way slow down from the standing to squat bottom (dip/80°-90°/full)
3-4x4@89% pal 2min

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RDL sn grip
3x5@78% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

12 TRICEPS PUSH DOWN, banded
BACK EXTENSION MAX HOLD, bw/weight
10+10 BANDED 1-LEG GLUTE BRIDGE

Warm Up
3 min ski erg or rowing then

Gymnastic skills / Strenght
A) Movement prep
3 Rounds of:
2/side (each way) Weighted Big Arm Circles (controlled)
8 Lateral Romanian Lunge
10 Tactical Ankle Rocks

3 – 2 – 1
Lapavedot rullaten tangossa roikkuen (eteen/taaksepäin)
Reverse Snow angels
Skin the cats on rings

B) Ring muscle up drills / capacity
2 rounds
3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 single leg transition drill
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Finisher
Bar / Ring muscle ups / Jumping MU – 10-20 reps in

Workout OF The Day
Metcon
Warm-up
2-minute Row + 200m Run @ easy pace (nose breathing)
1.5-minute Row + 200m Run @ moderate pace (nose in, mouth out)
1-minute Row + 200m Run @ harder pace
+
Thruster, build to working weight
+
2 rounds @ increasing pace
100m Run
4 Bar facing burpees
4 Thrusters
2 Bar muscle ups / Jumping Bar Mu

Metcon
3 rounds for time
300-400m Run
16-18 burpee over dumbbells (side ways)
12-15 Thruster @17.5-22.5/12.5-15kg db's
6-9 Bar muscle up / Jumping Bar MU
Target time. < 20-minutes

Accessory Work
Perform 40-80 reps of push ups and GHD sit ups as you like to split them. Rest as needed.

Cool down
5 min light cardio and ylävartalon venytyksiä sekä pohkeet/takareidet

2-3rounds:

20m banded march
10 snowangel

Bench press 10x4

45 min PK
30s HBH
20s Hang, top of pull up
20 m walking lunges
600m jog
600m machine
20 light kb swings
20 + 20 s single arm plank
30s ABH

HEAVY+ WEEK 7/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

5-10 KNEELING SIDE PLANK CLAMSHELL

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2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL & CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN BAL + OHS
3[1-2+1]@84-89% sn-% pal 2min

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SN
3x1@91% pal 2min

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BS
*warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x4@75% pal 2min

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CL PULL
3x1@90-94% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

5+5 STANDING HIP FLEXOR RAISE, DB
MAX REPS WIDE GRIP PULL UP, myötäote
5+5 BULGARIAN SPLIT SQUAT, BB front rack

Rest day - what did you do?

HEAVY+ WEEK 7/14

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

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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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SN Abv Kn
3x2@84-89% pal 2min

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CL Pause At The Kn + CL + SPLIT JERK
1+2+2@up to 76% j-% pal 2min

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DEAD BS (~90° - ~80°)
6x1@75% *rest for 75 sec between reps

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SN SOTS PRESS + SN HIGH PULL Abv Kn *on the toes
3[5+5]@RPE10 *0 reps reserve pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

10 1-LEG SEATED CALF RAISE, DB/KB
6 KNEELING HAMSTRING CURL, banded
8 1 HANGING SCAPULA PULL UPS + 1 LEG RAISE

3 rounds:
20/16cal Row
7 Burpee Box Jump Overs 60/50cm

Rest 3min

3 rounds:
200m Skillmill Run
15 KBS (US) 16/12kg

3-5 rounds for quality:
15/15m SA KB OH Carry
8/8 Half Kneeling SA Bottoms up KB Presses
12 Banded Face Pulls
15 DB Bicep Curls
15 Banded Tricep Ext.
- Banded Face Pulls, pause 1 sec on each contraction
- Rest as needed
- Athletes choice on load