HEAVY WEEK 7/13

WARM UP n.15-20min - 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

5x HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & 1-LEG GLUTE STRETCH with THORACIC ROTATION *one side

5x SUPERMAN & CHILD POSE

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2x 5 ARM BACK RACK ELBOW ROTATION + 5 SNATCH OVERHEAD DELIVERY

2 SN SP + 2 PRESSING SN BAL + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 PJ in SN + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

2x 5 RDL + 5 BS
3 PAUSE SNATCH PULL *pause 2cm floor + knee + power position
3 SNATCH PULL to PWR position
3 SNATCH HIGH PULL *first reps full foot

3 TALL MUSCLE SNATCH
3 TALL SNATCH
3 HIP SNATCH
3 NINJA SNATCH

3 SLOW MOTION SNATCH
PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor

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TALL POWER SNATCH + TALL SNATCH
1+1@up to 50% sn-% pal 1min

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BLOCKS SNATCH *bb below knee
2@85%, 1@88%, 1@90%, 2@85%, 1@88%, 1@90% pal 2min

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BACK SQUAT + JERK RACK SUPPORT 6-10sec
3[3+1]@80% pal 2min

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SHOULDER PRESS + PUSH PRESS
3[1+3]@up to 50-55% jerk-% pal 2-3min

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Accessory exercises: 3 rounds (core/bodybuilding)

10-30 WINDSHIELD WIPER
30sec PLANK w/ WEIGHT
8@weight 1-LEG GLUTE BRIDGE

Warm Up
3 rounds
1 min run
10 glute bridges
20 band pulls / pass throughs
10/10 rdl/suitcase and 20 goblet squat 3rd

Strenght
Back Squat 10,8 and 3x6 reps @57-62-67-71-76% of 1rm
Front Squat 3x5reps @1x60, 1x70 and 1x75%
rest 2-3 min bwn sets
Keskity laatuun kyykyissä ja pitämään liike hallittuna.

Metcon
3 rounds
400m run fast
4 min easy recovery jog / fast walk (marathon pace)
no rest bwn rounds

Accessory Work
3x12-15 double db bench press
3x20 double db front rack walking lunges @2x12.5-15/2x17.5-22.5kg's
3x16-20 alt leg v-ups + 16-20 heel overs + 20-30 flutter kicks
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

CORE:
3-4 rounds:
8 strict t2b
20s L-sit hold
- rest 45s

8 x 20s ON / 10s OFF
Alt btw Hollow Rocks & Hollow Hold

15 min Amrap
15/12 cal Row
10 Burpee over rower
5 kipping Pull up/jumping pull up

Rest 3’

15 min Amrap
100 m Shuttle run (10x10m)
15 Med ball squat clean@9/6kg
10 Med ball sit up

Split the group in half!

Warm up
3 rounds
1:00 air bike
10+10 suitcase deadlifts
10-15s chin over bar hold
10 sots press

Strenght
6-8x Power snatch + squat snatch @70-75%
rest 1.5-2 min
Deadlifts 15-10-8-6 and 2-3 sets of 5 reps @45-55-65-70 and 75% of 1rm
rest 1.5-2 min

Metcon
4 RFT
1 rope climb
8 shspu
1 rope climb
8 power snatch @35/25kg (in 1-2 sets)
time target 7-8 min, cap 10 min. (skaalaa hspu niin et pari eka kiekkaa menis unbroken ainakin)

Accessory Work
3-4x6-8 banded strict c2b (switch grip)
3-4x8-12 standing behind neck tricep turn with db
Accumulate 3-5min sb hold @45-70kg (you choose load/time)

Emom 5
2 hang power snatch
2 snatch balance
1 Ohs with 2s pause

E90s x 5
Power snatch
Snatch

E2min
Snatch

25min amrap
60 Russian KB swings
800-m run
– Split runs up as needed. One partner works
while the other rests; during the runs, the
resting partner holds a KB in the
front rack position.

Every 1 min for 50 mins, alternating between:
7 Row Calories
7 Ski Erg Calories
7 Assault Bike Calories
1 min rest
- do this at your green zone
- calories don't matter, goal is to move