3-4 Sets:

a ) 8 - 12 Barbell Hip Thrust
b) 60 - 90 sec Elbows Plank
c ) 8 - 12 barbell Upright Row

40min amrap

50cal ergo
50 Double under
400m Run

HEAVY WEEK 10/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE & ONE LEG GLUTE STRENGNING with THORACIC ROTATION & ONE LEG QUADS STRENGNING HORIZONTAL POS. & LUNGE with 2x OPEN BOOK both side

3 WINDMILL + 5 GTOH on the toes + 3 modifield DEAD BUG *with plate

3-5 LATERAL STEP UP / PISTOL SQUAT

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2x2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 STS P
2x M S SN Blw Chst + M S HIP SN + M S SN
2x 3 BOUNCE & HIP SN + 3 PANDA PULL & SN
2x HIP SN + SN Abv Kn + SN Blw Kn + SN
1-2x5 FRONT RACK ELBOW ROTATION + 2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN
4x1@92-97% pal 2min

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CL PANDA PULL + CL + SPLIT JERK
1+2+2@up to 71-76% j-% pal 2min

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

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SN SOTS PRESS + SN HIGH PULL Blw Kn *on the toes
3[4+5]@RPE9 *1-2 reps reserve pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

5 SUMO DL, BB
MAX REPS WIDE GRIP PULL UP, myötäote
5 1-LEG PWR CL Abv Kn, BB

A,
Good Morning 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Marco"
3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters,@61/43kg

Goal
Sub 12 mins

C,
3 rounds for quality of:
7 Strict Hanging Knee Raises
5 Strict Hanging Leg Raises
3 Strict Toes-to-bars
Forearm Plank Hold, 30 secs

Rest as needed between sets.

Overhead squat
2x8 60-65%
2x5 68-73%
2x3 75-80%

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch
snatch

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Low Hang (below knee, but off the ground) Power Snatch 4x1, using same weight per set
Hang Power Snatch 4x1, using same weight per set
Power Snatch 4x1 at 70% 1RM
- Low Hang = below knee, but off the ground
- hang anywhere b/w knee and hip
- rest as needed b/w sets
- RPE 8 - should be heavy and a bit challenging -> 86% ish

EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated
position on the floor.

For time:
4 rounds
200m run
10 power clean

Cap 9min

4-5 rounds:
12 Alt. HS Shoulder Taps
30sec Rest
6x5sec Alt. SA HS Hold (feet on a box 80cm)
90sec Rest

4 rounds for time:
15/12cal Ski
50 DU
7 Devil's Presses 2x20/15kg
15/12cal AB
7m HS Walk / 5 Wall Walks

Machine Subs:
Concept 2 Machine, same calories