Pystypunnerrus 2x1 (95-98%)

Kapea penkki Max3

Kiertäjät kyljellään 3x20 / puoli

Leuanveto TAI Ylätalja 5x8-15
-vastaote

Deadlift ( without belt )

5-3-1-5-3-1-5-3-1

Go every 3:00

Back squat

Build up to a 1RM for the day.

Note. Film all of your heavier attempts for your own analysis and problem-solving.

Strict press

Build up to a 1RM for the day.

AMRAP 7

10-14-16-18-20..etc
Kettlebell Swing 24/16kg
2-6-10-14-18..etc
Burpees

Strict Pull-Ups

3-3-4-4-6-6

Go every 2:30

Mave 3-4x 4, nousu v1

5 kierrosta

300m/600m koneella/ hölkkää
10 Ilmakyykkyä
5-8 Punnerrusta

Partner workout

In 16 mins
Buy in:
30 synchro line facing burpee
then in remaining time
AMRAP of :
7,5m- 15m- 22,5m- 30m ....
DB walking lunges @ 2x22,5/15kg (switch after each 7,5m)
2 wall walk each person after each set of lunges

Rest 3 mins

In 16 mins
Buy in:
600m partner run
then in remaining time
AMRAP of :
4 -8-12-16.... (YG,IG)
DB complex ( 1rep = 1 renegade row L,R + Push up) @ 2x22,5/15kg
30 partner wall ball @9/6kg after each set

Voima
E2MOM, 4rds
Strict pull up 4-6

E2MOM, 3rds
Pull over on bench 10
*use db or plate

Metcon
Tabata1
Ring row
Burpee/ Up down

Tabata2
Ski / row cal

*Rest 2min btw tabatas

HEAVY++ WEEK 15/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

10× DEADMAN TO BARBARIAN *plate

10+10×/side ADDUCTOR ROCK BACK with T-SPINE ROTATION *tee ensin "keinutukset taakse" x-toistomäärä ja sen jälkeen kierrot

8×/side ALT SPLIT STANCE PLATE HALO + CHOP

15× BANDED FACE PULL *target muscle rear delt - aseta kuminauha silmien korkeuteen - pieni pito lopussa

5×/side SCAP PUSHUP to ALT TOE TOUCH DOWNDOG

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video: Deadman To Barbarian

video: Adductor Rock Back with T-Spine Rotation

video: Split Stance Plate Halo + Chop

video: Banded Face Pull

video: Scap Puhsup To Alt Toe Touch Downdog

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CLEAN HIGH PULL + NINJA POWER CLEAN + NINJA CLEAN + POWER JERK + SPLIT JERK *ninja = no feet/jump, split jerk 1+1 both side
2-3× 2+2+2+2+2@barbell - 50%, jerk-%, rest 1,5-2min

CLEAN + SPLIT JERK *nousu tuplana - työnnä toisella toisin päin
2×2× 1+1@barbell, 1×2× 1+1@up to 80-85%, jerk-% rest 2min

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BANDED PAUSE BACK SQUAT *2-3sec pause in the bottom, mini loop-band -jalkaterän/nilkan ympäri
5@barbell, 5@40%, bs-%, rest btw sets 2min

BACK SQUAT
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@50%, 3@60%, 2@70%, 1@75%, 1@80%,1@85%, AMAP@90% max effort for final set, *goal in theory ~4-5 reps, bs-%, rest 2-3min

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SNATCH PULL *use straps
3×3@95-105%, sn-%, rest 2-3min

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Grand Masters SM kisaajat:

MUSCLE SNATCH + OHS + SNATCH BALANCE
3× 2+2+2@barbell, rest 2min

SNATCH
2×3@barbell, 3×1@50%, rest 2min

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MUSCLE CLEAN + FRONT SQUAT + POWER JERK or SQUAT JERK
3× 2+2+2@barbell, rest 2min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 3× 1+1@50%, jerk-%, rest 2min

*tee jerkin perään back squat ja snatch pull päivän ohjelman mukaan

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

8-12× NARROW PUSH UPS

8-12× NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN *neutral grip

8-12× DB BENCH PRESS

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video: NARROW PUSH UPS

video: NEUTRAL GRIP PULL UPS / CABLE LAT PULL DOWN** *neutral grip -lapiokahva

0:31

video: DB BENCH PRESS

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KEHONHUOLTOA!