1@up to 65-69+%, sn-%, rest btw sets 2min

LIGHT-MAXIMAL WEEK 12/14

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× + 40× HOLLOW HOLD PLATE PULLOVER + HEEL TAPS

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

5-8×/side + 5-8×/side + 5-8×
MINI BAND MONSTER WALK both SIDE + FOR- & BACKWARD +
MINI BAND SQUAT PULSES of WEAK POINT monster: kuminauha jalkaterän ympäri, squat: kuminauha polven yläpuolella

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

--

kuvat liikkeistä

---

video: HEEL TAPS

video: MINI BAND MONSTER WALK both SIDE

video: MINI BAND SQUAT PULSE

---

---

MUSCLE SNATCH + OHS + MUSCLE SQUAT SNATCH + TALL SNATCH *tall - flat footed
2× 2+2+2+2@barbell, rest btw sets 2min

--

POWER SNATCH + SNATCH + SNATCH BALANCE
1-2× 1+1+1@barbell, 2-3× 1+1+1@50-55%, sn-%, rest btw sets 2min

---

MUSCLE CLEAN + FRONT SQUAT + MUSCLE SQUAT CLEAN + TALL CLEAN + SPLIT JERK *tall - flat footed, *split both side 1+1
2× 2+2+2+2+2@barbell, rest btw sets 2min

--

POWER CLEAN + POWER JERK + SPLIT JERK
1-2× 1+1+2@barbell, 1+1+2@60-65%, jerk-%, rest btw sets 2min

---

BACK SQUAT *narrow + normal + wide feet stance
2× 3+3+3@barbell - 50%, bs-%, rest btw sets 2min

--

BACK SQUAT
2@up to 78%, rest btw sets 2min

---

SNATCH PULL
2@100%, 2@105%, 2@110%, sn-%, rest btw sets 2min

---

---

ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Järjestyksellä ei ole väliä!

2-3 rounds

esim. 1. kierros: 10× vatsat, jatka 10× sumo mave korokkeella, jatka 10× alatalja ja sen lisuri 5-8×/puoli, jatka 5×/jalka pistoolikyykyillä tai sen variaatiolla. 2 kierros: 8× vatsat, jatka 8× sumo mave korokkeella, jatka 8× alatalja ja sen lisuri 5-8×/puoli, jatka 4×/jalka pistoolikyykyillä tai sen variaatiolla. 3 kierros: samat toistomäärät kuin 2 kierroksessa.

10 + 8 + 8× ROLL ABS with weight

10 + 8 + 8× KB SUMO DEFICIT DEADLIFT tavoitteena mahdollisimman syvä sumokyykky, core hallittu, kyykyssä säärilinja sekä selkä suorana, jalkaterät ulkokierrossa n. 30°-45°

10 + 8 + 8× + 5-8×/side SEATED CABLE ROW CLOSE GRIP + SEATED DB SHOULDER EXTERNAL ROTATION shoulder ext. rot. - voi laskea kuorman niin alas kun pystyt, kunhan lavan hallinta säilyy

5×/side + 4×/side + 4×/side PISTOL SQUAT *BW/DB/PLATE or a/b -variations
a) korokkeelta yhden jalan kyykky *valitse korkeus itselle sopivaksi, lantion ja polven linjaus
b) toinen jalka kyykkäävän jalan nilkassa

---

KEHONHUOLTOA!

Every 2:30 mins for 5 sets

5 Back Squats, 80-85% 1RM

Try to use the same weight like last week, adding an extra rep this time!

Partner Workout

A) AMRAP 9’

40-40 DU / 80-80 SU

80 m farmer carry @2x24/16
 (YG,IG)
12 single arm synchro KB clean & jerk @24/16 (6/arm)

• rest 2’ -

B) AMRAP 9’

600 m row/ski or 1200 m bike erg (YGIG)
16 synchro KB alt. Lunges (8/8) @24/16kg
16 pull up/ jumping pull up/ 20 ring row

• rest 2’ -

C) AMRAP 9’
12 synchro burpee
16 kipping hspu/box push up/pike push up/push up
24 synchro Russian swing @24/16

8x 2min ON/2min OFF

A) 10 Wall Balls
+ Max Cal Row

B) 10 Box Jump Overs
+ Max Cal Bike

C) 10 DB Snatches
+ Max Cal Ski

D) 10 KB Swings
+ Max Cal Echo

Voima
E3MOM, 3 rounds
box step up 10+10
-ensin 10 yhdellä jalalla ja heti perään toisella

WOD
4 rounds 35s work/25s rest
single arm kb swing alt.
Kb DL+bicep curl+press
KB snatch alt.
Up down

Shoulder Press 3 RM

Example approaching Sets :
8@barbell
6-8@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 20

3-4 rounds for quality
1-2 legless/rope climb
:45-60 side plank hold R/L
30m sandbag carrying on bear hug hold @45/68kg
rest 1-2 min bwn rounds

Warm Up
Overall mobility for few minutes and start workout
add weight on each round on movements where you can, start light. first round as an warm up pace/weights.

Workout
Part 1
3 rounds
1 min rowing
12-16 box step ups
6-8 burpees
:20-30 Knee tuck hold

Part 2
3 rounds
1 min air bike
8-10 tempo goblet squats
6-8 strict chin ups
:20-30 side plank hold R/L

Part 3
3 rounds
1 min ski
8-10 single arm bench press R/L
8-10 single arm row R/L
:40-60 Plank Hold

rest 2-3 min bwn "PARTS"