FOR TIME:

22-16-10-4 reps of:
cal bike
alt. db snatch @22/14kg
sit ups
16-10-4 reps of:
cal bike
power clean @55/40kg
toes to bar
10-4 reps of:
cal bike
push ups

tc:37min

HEAVY+++ WEEK 14/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 LUNGE THORACIC ROTATION with back leg taps both side + SPIDER MOUNTAIN CLIMBERGS with THORACIC ROTATION both side + 2x LEG EXTENSION + 2x RUNNER POS. with ROTATION

2 TABLE with BREAKDANCE & T-PLANK/STAR PLANK

3-5 STEP DOWN / PISTOL SQUAT

--

2x FS + PP + GMS + PP + SJ + OHS + STS P
2x2 RDL + 2 DL + 2 Bendlay Row + 2 FS + 2 SP + 2 BS + 2 SP + 2 GM *bench grip
2x TALL SN + SN DROP + SOTS PRESS + OHS
2x1 HIGH PULL + 3 SN *clean & no hook grip
1-2x 5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

---

BENCH PRESS
3x1@MAX pal 3-4min

---

BS
3x1@up to MAXimum of the day pal 3-4min

---

ACCESSORIES 3 rounds (OpenGym alueella)

3 BENCH DIP, BW/+WEIGHT
20 SIDE BENDS, BB
8+8 OH LUNGE with HIP RAISE, DB/PLATE

3 Sets of 5 @ 90 - 95 %

• Performed reps in singles but let's control the barbell back down to the ground each rep instead of dropping from the top. From here we can do full reset before next pull.
• There should be a hard extension to finish the movement. Elbows may bend slightly but athletes should not intentionally bend the elbows and pull up on the bar.

5 Sets Of:

Snatch Pull + Snatch High Pull + Squat Snatch @ 65%-70%

3x1@päivän paras MAX

3x1@MAX

You are riding for 20 minutes to see your average Watts (power output). To set this up on the Assault Bike do the following
-Click Target Time
-Set for 20 Minutes
-Ride for 20 Minutes
-At the end of 20 minutes the monitor will show you your average watts
-WRITE that Number Down/Score it as rep

Warm Up
3x40s easy + 20s moderate + 10s fast pace cardio / rest 20s bwn
then
band pull aparts + banded hip activation
then
2 sets
8+8 suitcase deadlift
8+8 single arm upright row
8+8 half kneeling press
8 wall squats
8 wall ball

Weightlifting / Strenght
then with barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds
then start to build for snatch weight and start workout

Every 2 min for 12 minutes (6 sets)
3 power snatch + 3 squat snatches @55-65% of 1rm

we want to lift fast singles on snatches.

Every 3 min for 9 minutes ( 3sets)
Snatch Deadlift x 3 reps @70-75-80% of 1rm
Pause for 1 sec (10cm off the floor, below, above knee and mid
thigh)

Wake Up metcon
Every 30 sec for 10-15 times
2-3 burpee pull ups

every 1,5 min for 9 mins (6 sets)
30 sec max double unders + 4-8 fast toes to bars

Cool down
2-3 min light cardio
5 cobra to downdog
5 russian baby maker strech
5+5 over the hurdles from out to in and in to outside

5 rounds for time:
500/400m Row
Rest 1:1

Quarterfinal Test 5

9-6-3 reps for time of:

• Snatch
• Burpee box jump-over

♀ 135 lb., 30 in.
♂ 185 lb., 30 in.