Strict press – Build to 5RM

– Approach each warm-up lift like you would your 5/3RM attempts. Pay attention to your setup, back position and bar path. Brace your core/midline on every rep. If you will use a belt, start wearing it in the warm-up by the latest @ 80%1RM.
– Use the previous weeks training to inform your attempts

"Christine"

3 RFT

500m Row
12 Deadlift @ BW
21 Box Jumps 20"

TC 19

2 sets (A-B-C-A-B-C)

A) AMRAP 5 minutes
10/8 calories ski erg
30m sandbag carry@45/30 kg (Rx+: 70/45 kg)
-rest 2 minutes-

B) AMRAP 5 minutes
10/8 calories row
30m farmer carry@2x24/16 kg (Rx+: 32/24 kg)
-rest 2 minutes-

C) AMRAP 5 minutes
10/8 calories bike erg
30m sled push@40/30 kg
-rest 2 minutes-

E2MOM x5
10 front rack reverse lunge

Find todays heavy complex:
-clean pull+ hang power clean
In 15min.

5-4-3-2-1-1 reps

Emom 10 x4 2min tauot

1) 45s Kone
2) 45s 4 GTOH 4 Oh-askelkyyky

1) 45 Askellus boxille
2) 45s Dippi boxilta

1) 45s Kone
2) 45s Burpee (easy: askeltaen/hypytön)

1) 45s Hauiskääntö + Pystypunnerrus
2) 45s Sivukyykky

Partner workout

5min AMRAP: wall ball 20/14
Rest 2min
5min AMRAP: bar muscle-up
Rest 2min
5min AMRAP: echo bike cal
Rest 2min
5min AMRAP: burpee box get-over 40"

Accumulate reps with partner: one is working while the other is resting.

HEAVY-MAXIMAL WEEK 8/13

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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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+2@barbell, 1+2@up to 66-71%, 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+1+1@barbell, 1+1+1@up to 68%, jerk-%, rest btw sets 2min

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CLEAN DEADLIFT *you can use straps
3×3@75% of last week's 1RM, rest btw sets 3-4min

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KISAAJAT:

MUSCLE SNATCH + OHS + DROP SNATCH
2×2× 1+1+1@barbell, rest btw sets 1min

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SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, 1@82%, 1@86%, 1@90%, 1@93% - 95% -> up to the starting weight, rest btw sets 2-3min

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

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CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% - 95%, -> up to the starting weight, jerk-%, rest btw sets 2-3min

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CLEAN PULL
2@100%, 2×2@105%, jerk-%, rest btw sets 2min

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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.

SET 1: 10 reps, rest 45sec, SET 2 & 3: 8 & 6 reps, rest 60sec

10× + 8× + 6× DB BENCH PRESS

10× + 8× + 6× LAT PULLDOWN *wide grip

5+5× + 4+4× + 3+3× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

10× + 8× + 6× DB ZOTTMAN CURL

10× + 8× + 6× DB SKULL CRUSHERS

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 45 seconds, SET 2 rest 60 seconds

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video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: DB SKULL CRUSHERS 0:45

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KEHONHUOLTOA!

800-m run
then…
10 rounds of:
10 double-DB power cleans (15/22.5 kg)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

Scaled WOD
For time with a partner:
400-m run/500m row
then…
6 rounds of:
10 double-DB power cleans
20 single-unders
then…
400-m run/500m row
– Partners perform the runs together and then alternate full rounds of the 6-round couplet.