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

For time:

10-8-6-4-2

Calories ski erg
Handstand pushups
Hang power snatch @43

E2,5min x5
4 tempo Front Squat 21x1
30-60s plank hold

EMOM 12

Minute 1 : Bike 12/9 Calories
Minute 2 : 12 Goblet Squats
Minute 3 : 12 One Leg Knee Raise ( Strict )

Warm Up
2 rounds
2:00 cardio (add speed each round)
5+5 squat strech
5 inch worm with push up
5 dynamic squat strech
5 tempo strict press
5 tempo good morning
5 tempo back squats
then some mobility as needed and start workout.

Strenght
Back Squat 10-8-6-4 reps
Bench Press 10-8-6-4 reps
Deadlift 10-8-6-4 reps
rest 1.5-2.5 min bwn sets
Take About 12-15 minutes per movement, focus on quality on each rep.
Building in weights on each set, starting light and finish moderate heavy.
means that there is 3-5 RIR on last set.

3 sets:
6 Single Leg RDL (each leg) @6-7/10 RPE
12 Barbell Row @6-7/10 RPE
- Rest as needed btw sets