HEAVY WEEK 9/13

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

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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

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

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SNATCH
1@60%, 1@70%, 1@75% 1@80%, 1@85%, 1@90%, 1@93% sn-% pal 1min

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CLEAN + JERK
1+1@60%, 1+1@70%, 1+1@75%, 1+1@80%, 1+1@85%, 1+1@90%, 1+1@93% jerk-% pal 2min

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SNATCH PULL *first reps full foot
8x2@110-115% sn-% pal 2min

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VERTICAL JUMP
3x3 pal 2min

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Accessory exercises: 3 rounds (core/bodybuilding)

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

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb

In 30 Min Window

2 Rounds
50 Box Jump Overs
75 Air Squats

2 Rounds
30 Bar Over Burpees
30 Power Cleans @70/50

2 Rounds
20 x 15m Shuttle Run (7.5 + 7.5m)
30 Power Snatches @50/35

rest of the time Amrap
Bench Presses @42.5/30

Warm Up
Band Pulls + Banded Hip Activation
then 2 rounds
2 min row
5 inch worm + push up
50 single unders
5 muscle snatch
5 hang power snatch
5 ohs/snatch balance
:20-30 HS HOLD
then climb up to second snatch weight
then 1 round
1-2 wall walks
20 du
3 snatch (weight 1)
1-2 shspu
20 du
1 snatch (weight 2)

(Optional 4x20s @fast air bike / 10s rest) "half tabata"

rest 3-5 min and start wod

Starting with a 6-minute time cap,
complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀65 lb, 95 lb, 125 lb, 155 lb
♂95 lb, 135 lb, 185 lb, 225lb

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

TEST VARIATIONS
Rx’d (16-54)
♀ Snatch- 65, 95, 125, 155 lb
♂ Snatch- 95, 135, 185, 225 lb

Scaled (16-54)
♀ Scaled wall walks, single-unders, hand-release push-ups, snatch- 45, 65, 75, 85 lb
♂ Scaled wall walks, single-unders, hand-release push-ups, snatch- 65, 95, 115, 135 lb

Teenagers 14-15
♀ Snatch- 45, 65, 75, 85 lb
♂ Snatch- 65, 95, 115, 135 lb

Scaled Teenagers 14-15, Scaled Masters 55+
♀ Scaled wall walks, single-unders, hand-release push-ups, snatch- 35, 55, 65, 75 lb
♂ Scaled wall walks, single-unders, hand-release push-ups, snatch- 45, 65, 85, 95 lb

Masters 55+
♀ Wall walks, double-unders, kipping handstand push-ups, snatch- 45, 65, 75, 85 lb
♂ Wall walks, double-unders, kipping handstand push-ups, snatch- 65, 95, 115, 135 lb

☘️🌸☘️💮☘️🌹☘️🌺

Row intervals with 2 min rest
500m
400m
300m
200m
100m

E2mom x4:
8 sdlhp + 6 bob

Target: work <60s.

Warm Up
2 rounds
1.5 min air bike, row, run, bike
10/10 glute bridges
10 gtoh + halo
10 goblet squats

then some squat mobility and start warm up sets

Strenght (20-25mins)
Back Squat 4x8 reps, building in weights
Front Squat 3x5reps @mod weight
rest 2-3 min bwn sets

Metcon
8 min amrap
8 db snatch or kb snatch from floor
8 weighted reverse lunges
8 burpee
target = 4-6 rounds!

For time:
100/80 Erg Bike Calories
Rest 4 mins
70/50 Erg Bike Calories
Rest 3 mins
50/40 Erg Bike Calories
Rest 2 mins
50/40 Erg Bike Calories

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Pacing
100 calories- 10 min pace/moderate effort
70 calories- 5 min pace/faster effort
50 calories- 3-5 min pace/fastest effort

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There are certainly anaerobic threshold intervals, however, you should feel in control and be able to respond to a question in 2-3 words. This is not a 9/10 workout.