Band Shoulder Extension Tri-set 3 x 10 reps each position
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For quality
3 - 4 rounds
Kuban press x 8
Pike push up/ strcit HSPU x 6
Turkish get up x 4 side
Wall climb x 2

Superset x 4 sets!

Single Arm Glute Bridge Floor Press x 6-8 each 3s down.
Rest 60s
Double KB Gorilla Row x 10-12
Rest 60s

In teams of 2

For time
3 rounds
20 burpees over dumbbells
30 toes to bar
40 dumbbell deadlifts@2x22,5/15 kg

100 double unders (AMRAP 90” DU/90” SU)

2 rounds of
20 burpees over dumbbells
30 kipping pull up
40 dumbbell front squats

100 double unders

1 round of
20 burpees over dumbbells
30 kipping HSPU
40 dumbbell STOH

100 double unders

Time cap: 35 min.

A: Find daily max of the following complex
1 power clean
1 push press
1 push jerk
1 split jerk

B:
Every 3 mins x 5 sets
5 push press from floor
10 front squat
15 Deadlift
20 Double Under
Weight @60/43kg

Goal : sub 2 mins each set

HEAVY++ WEEK 11/14

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 / PISTOL SQUAT

--

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
3x1@94-99% pal 2min

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CL + FS + SPLIT JERK
1+2+2@up to 71% j-% pal 2min

---

DEAD BS (~90° - ~80°)
3x1@90% *rest for 120+ sec between reps

--

SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
3[3+5]@RPE10 *0-1 reps reserve pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

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

AMRAP10
1 snatch @60
2 kettlebell swing @32
3 strict pullups
4 handstand pushups

A.
Deadlift 5-5-5-5-5
Between sets 10 x box step ups (weighted)

B.
Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Goblet Squat
1 Burpee
2 Goblet Squat
2 Burpees
3 Goblet Squat
3 Burpees
4 Goblet Squat
4 Burpees
5 Goblet Squat
5 Burpees…

…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

A.

Three sets of:

Strict pull-ups x 5-10 or Jumping pull-ups x 15
Side Planks x 30 seconds each side
Double-Under Practice x 60 seconds

B.

Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Presses
10 Weighted box step overs
10 Weighted sit ups

A.
Every minute, for 12 minutes:
3 Hang clean + 3 Front squat

Every minute, for 12 minutes:
5 Deadlift + Box jumps

B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Sit ups (weighted wallball)