There is no description for this WOD as it is stat.

SUPERHEAVY WEEK 12/15

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

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION &
COSSACK SQUAT with KNEE TAPS or HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION kämmen takaraivolla, päkiällä polvillaan peppu kantapäissä kiinni

6x 1-LEG DEADLIFT with OPPOSITE ARM & 6x 1-ARM BENT OVER ROW *plate

10+10 MODIFIELD DEADBUG jalka koukussa ja ristikkäinen käsi työntää polvea vasten, vapaata jalkaa nostetaan suorana/koukussa läheltä lattiaa kohti kattoa sekä vapaa käsi kurottaa kohti kattoa lähelle koukussa olevaa jalkaa

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *jerk grip
3+3 REVERSE LUNGE THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION CLEAN *floor + below knee + hip
2-3 PUSH PRESS
3+3 SPLIT JERK
2-3 POWER JERK
2-3 SQUAT JERK

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PUSH PRESS
2x1@92-97% push press-% pal 2min

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POWER JERK
2-3x1@92-97% power jerk-% pal 2min

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CLEAN + SPLIT JERK
2-3[1+1]@92-97% jerk-% pal 2min

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LUNGE
3[4+4]@68-77 jerk-% pal 3min

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DEAD BACK SQUAT (~90° - ~80°)
4x1@85% *rest for 120 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

8 1-LEG CALF RAISE

3+3@up to 40-45% sp-% HALF KNEELING ARNOLD PRESS w/ DB

8-12 1-ARM TRICEPS PUSH DOWN, BANDED

Partner WOD,
5 rounds for time YGIG
12 hang power cleans 60kg/40kg
20 T2B pull ups alternate toes to bar and pull ups, (one rep is one t2b and one pull up)
20 cal air bike
30 box overs 35cm

A1) HS Against the box 3x24s
B1) Partner assisted Ring MU or Ring Row Mu feet on the box 3x2

Rx`d

For time:
400m run
25 GHD sit up
400m run
15 GHD sit up

Scaled

For time:
400m run
30 sit up
400m run
20 sit up

HEAVY WEEK 9/15

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

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10m OH LUNGE with LEG RAISE

12+12 LATS STRETCH rack/wall

8+8+8 CHEST STRETCH, rack/wall, both side kyynärpää räkkiä/seinää vasten 90/90 kulmassa 8 joustoa venytettävän puolen jalka edessä - lähde viemään etuolkapää edellä joustoa eteen, niin pitkälle että tuntuu kevyt venytys, jousta jaloista, hengitä sisään venytyksen tehostamiseksi - seuraavat 8 joustoa kyynärpää ylempänä kuin edellinen ja viimeiset 8 joustoa kyynärpää alempana n. navan yläpuolella

12+12 TRICEPS STRETCH rack/wall

5 COPENHAGEN RAISE + 20sec PLANK HOLD penkillä/boxilla jalkaterän/polvi tuella, alempi jalka koukussa

20+20sec GLUTE BRIDGE with 1-ARM PLATE HOLD *tarjotin ote

3 ALTERNATING COSSACK SQUAT with KNEE TAPS kasakkakyykyn pohjassa istahda lattialle ja kierrä koukkujalan polvi lattiaan (aitajuoksija-asento), palauta ja toista toiselle puolen TAI
3 HAND SUPPORT SIDE SQUAT & 90/90 HIP SWITCH

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION +
10 RDL +
5 GOOD MORNING OH on the toes

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 PUSH PRESS *sn-grip & btn +
2-3 OHS +
2-3 PRESSING SNATCH BALANCE +
2-3 SNATCH DROP +
2-3 HEAVING SNATCH BALANCE +
2-3 SNATCH BALANCE

2x 3-POSITION CLEAN *floor + below knee + hip
2-3 PUSH PRESS +
3+3 SPLIT JERK +
2-3 POWER JERK +
2-3 SQUAT JERK

3+3 STEPPING SPLIT JERK

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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SNATCH BALANCE + OHS or
SNATCH PUSH PRESS + OHS
3[1+1]@84-89% sn-% pal 2min

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SNATCH
3x1@90% pal 2min

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CLEAN + SPLIT JERK
3[1+1]@75% pal 2min

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DEFICIT PAUSE SNATCH PULL + SNATCH PULL *pause at the knee
3[3+1]@81-85% sn-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

3 DIP / BENCH DIP, BW/+WEIGHT

10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä

6 SEAL ROW BENCH *sn-grip

A1) Weighted dip 3x3x80%,
warm up 3x50%, 2x60%, 2x70%

Warm Up
2 rounds
1 min cardio
20 walking lunges
10+10 kb snatch/cj/kbs
5 inch worm + push ups
then some mobility work

Strenght (Snatch for 20 min)
Flat Foot Hang Snatch 3x1+2reps@35-50%
Hang Power Snatch + Snatch 4x1+1reps@60-80%
Snatch 3 sets: 1rep@85%, rest 20s, 1 rep@85%, rest 20s, 1 rep@85%
rest 1.5-2min bwn sets
then
(Clean&Jerk for 20-25min)
Hang PC + Clean + Slow extrentic PP + jerk 3x1+1+1+1reps@35-50%
Hang Power Clean + Slow Extrentic Jerk + Clean& Jerk 4x1+1+1+1reps@60-80%
Clean&Jerk 3 sets :1+1rep@85%, rest 30s, 1+1reps@85%
rest 1.5-2.5 min bwn sets

Rx´d

For time:
12-9-6
squat clean @70/50kg
c2b

rest 5min

12-9-6
power clean @70/50kg
pull up

Scaled

For time:
12-9-6
squat clean @50/35kg
pull up

rest 5min

12-9-6
power clean @50/35kg
pull up

Target under 6min, time cap 8min

WARM-UP

3x
15/12 Calories bike erg
15 Banded pull aparts
10 Kettlebell swings
10 Goblet squats
10 Arnold press with kettlebell
:20s L-sit hold on parallettes"

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STRENGTH

Front squat,
Build up to 2 rep max for the day in 15:00 minutes.

Then as many reps as possible in single set with 90% of the heaviest set of three front squats.

Clean pull,
5 x 4 (hard)

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ACCESSORY

Weighted reverse lunges,
4 x 8/8 (hard)

Good morning,
4 x 10 (moderate)

Seated Z-press with kettlebells,
4 x 10/10 (moderate)

Pendlay rows,
4 x 10 (hard)

Sideplank hip touches,
4 x 15/15

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(OPTIONAL) CONDITIONING:

Every minute on the minute for 20:00 minutes of:
1) 18/15 Calories bike
2) 18/15 Calories ski
3) 18/15 Calories row
4) Rest