HEAVY WEEK 11/13

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

3x *one side
CAT COW &
DOWNWARD FACING DOG with 10x calf pumping AND 8x thoracic rotation with cross ankle touch
&
LIZARD &
WIDE LEGGED FORWARD BEND TWIST POSE &
WARRIOR I &
STANDING YOGA SEAL

8-10x
CHILD POSE w/ thera banded HAND RAISE *kuminauha polvitaipeen takaa käsiin, lapatukiharjoite

• KIERROS ALUSTA TOISELLE PUOLEN

--

2x 3+3+3 RDL + GOOD MORNING OH on the toes + BACK SQUAT
2x 5 ARM FRONT RACK ELBOW ROTATION

3x1+1 PAUSE JERK DRIVE + JERK DRIVE pause bottom pos.
2x1+1 DD & PP + 2x1+1 DD & PJ + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side, *(dip&drive=DD)

FS & PP & BS & PP + FS & PWR J & BS & PWR J + FS & SJ & BS & SJ + FS & 1+1 SPLT J & BS & 1+1 SPLT J

2+2 STEPPING SPLIT JERK
2+2 JERK RHYTHM DIPS *3 dips + 1 split jerk
3+3 REBOUND JERK
2+2 GMS SPLIT JERK DROP
2+2 HIP HINGE + REAR LUNGE + LUNGE

---

---

HIP SNATCH + SNATCH BALANCE + OHS
2+2+2@up to 50% sn-% pal 1min

--

SNATCH
1@60%, 1@70%, 1@75% 1@80% pal 1min

---

CLEAN + JERK
1+1@60%, 1+1@70%, 1+1@75%, 1+1@80% jerk-% pal 2min

---

VERTICAL JUMP
3x3 pal 2min

---

---

Accessory exercises: 3 rounds (core/bodybuilding)

15@weight ROMAN CHAIR SIT UP
10@DB BENCH PRESS
10@weight BACK RAISE

On The 1:30 x 10 Sets :

1 Snatch Pull
1 Power Snatch
1 Hang Squat Snatch ( Under Knee )

• We are aiming for athletes to use the same weight across all 10 sets.
• Aim somewhere 65 - 75%

1:00 Banded Hip Flexor Stretch ( Each )
1:00 Front Rack Stretch
1:00 Banded Lat Stretch ( each )
1:00 Squat Hold

3 Rounds :

8 Box Jumps
10 Wallball
3 Hang Muscle Snatch
3 OHS
3 Hang Power Snatch

2 hang power clean and jerks (47/70 kg)
4 box jumps (51/61 cm)
8 push-ups

Scaled WOD
AMRAP 10:
2 hang power clean and jerks
4 box step-ups
8 push-ups from the knees

20 Rounds, IGYG:
3 Power Cleans 70/50kg
5 HSPU
7 T2B
10/8cal Row

10 snatch
10 STOH
10 hang clean
10 high pull
10 hauiskääntö
10 kauhaisu

1,1,2,2,3,3,4,4,
1 2, 1 2, 3 4, 3 4
1 2 3, 1 2 3, 4 5 6
1 2 3 4 5 6
1 2 3, 1 2 3, 4 5 6
1 2, 1 2, 3 4, 3 4
1,1,2,2,3,3,4,4,

5 Rounds
A round must be unbroken to count as a round - The bar must not rest on the ground in a round, Not even for a re-grip

• 1 Tall clean
• 2 Hang squat cleans
• 3 Squat cleans

Käsilläseisonta & BMU

Easy 35 min Amrap
500/400 m Row Or 1000/800m Bike
40 box step ups
30 light kb swings
20 Alt leg v-ups (10+10) Scale up to toes to bar
10 Turkish Get Ups (5+5)