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!

Voima
EMOM 8
Ring row 6
Plank hold 15-40sec

Metcon
30-20-10reps for time
WB
Sit up
Ergo cal

5 rounds
200m Air runner
10/8/6/4/2 overhead squat @40/45/50/55/60

Then

5 rounds
200 row
5/4/3/2/1 front squat @50/55/60/65/70

Then

5 rounds
200 ski erg
5/4/3/2/1 back squat @60/70/80/90/100

AMRAP x 10
20 DU / 40 SU
10 Plate Sit Up @15/10
5 C2B / Pull Up or Jumping Pull Up

Rest 2 mins btw

AMRAP x 10
20 DU / 40 SU
10 Plate Thruster
5 HSPU / Pike Push Up

Rest 2 mins btw

AMRAP x 10
20 DU / 40 SU
10 Plate GTOH
5 T2B

Rx+ @20/15

Kyykkytolpista kakkosen maksimi.

Amrap 8

2-4-6-8… Power clean 65kg/90kg
4-8-12-16.. TTB

Every 2:30x3 3 Takakyykky
Every 2:30x3 3 Penkki

Every 2:00x3 8 RDL
Every 2:00x3 16 Gorilla Rows

Emom 5:
6-8 Ring ab rollouts

For time :

18-15-12-9-12-15-18

Pull-Ups
Hang Power Cleans 50/35kg

TC 15

Partner WOD (Waterfall)
AMRAP 10 min
10 DB Deadlift @2x22,5/15
8 Burpee Box Jump Overs
10/8 cal machine

Rest 2 mins

AMRAP 10 min
10 Renegade Row @2x22,5/15
10 Box Jump
10/8 cal machine

Rest 2 mins

AMRAP 10 min
10 DB Floor Press @2x22,5/15
12 Box Jump Overs
10/8 cal machine

Netan lämppä
A1) Kässärihommia
B1) Raaka rive 5x3 70% 💥
C1) Pena 4x4 heavy
3x
D1) Weighted lunges walk 20m
D2) GHD vatsat 10-15
E1 Bonus) Interval soutu 5x200m (1,5min tauko kierrosten välissä)

ONNEA NETTA ❤️