Warm Up
2 rounds
2 min bike / air bike
5+5 squat strech
10 scapula rolls on pull up bar
5 tempo wall squat
5 barbell row + 5 barbell press + 5 barbell back squat
1 min plank hold

then start to climb for squat weight

Strenght
Back Squat 6x3 @70-75% , go every 2-2.5 min.

4 sets
Shoulder Press x 5 reps, start @60% and build to heavy 5 rep set.
rest 1 min
Weighted Pull Ups x 5 reps, start @30% and build to heavy 5 rep set.
rest 2-3 min

then

1 time max reps press @80-85% of heaviest 5
rest 1 min
1 time max reps weighted pull ups @50-68% of heaviest 5

Accessory Work
2 rounds
12-15 tempo goblet spanish squats @12-16/16-24kg
12-15 double db romanian deadlifts
24-30 hollow rocks
rest 2 min

2 rounds
12-15 tricep push ups
12-15 barbell curls
10+10 kick backs with 1 light dumbbell
rest 2 min

Assariliikkeissä toistovaraa pitää jäädä 2-4 toistoa.

Cool down
2-3 min light cardio
1-2 min glute smash with roller
1-2 min pigeon pose strech (each side)
2+2 min banded bully

LÄMMITTELY
Kiertoharjoittelu - yläselän aktivointi/lavan liike
90s./liike
1. Lapapunnerrus
2. Käden vienti taakse konttausasennossa 45s./puoli
3. Lapaveto ylhäältä 45s./puoli
4. Käden loitonnus sivulle 45s./puoli
5. Uimarivedot päinmakuulla
6. Konttaus asennossa alivienti ja avaus kohti kattoa 45s./puoli
7. Soutulaite

VOIMA - LEUANVETO
3 x 15

AMRAP 10
20 Air squat
10 Boksin/korokkeen ylitys
10 Lantionnosto/pöytänosto
10 Linkkuveitsi

accumulate 50 ghd sit ups

For time:
20-18-16-14-12-10-8-6-4-2cal Row
1-2-3-4-5-6-7-8-9-10 T2B
TC 14min

Partner WOD
AMRAP 30:
run/jog 6x 150m
6 rope climbs
* -you go, i go*

30 cal ski erg
then
2 rounds

10-15 each side Seated Shoulder External Rotation
10-15 Seated Band Face Pull
10-15 9090 Overhead Raise
10 - 15 Single Arm Banded Lateral Raise

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EMOM 6 min
feet together shoulder press
3 reps, leave 3 in the tank at every set

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

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BENCH PRESS
3x1@MAX pal 3-4min

---

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

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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%