Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb/db tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)

REST DAY

For time

• 10 front squats
• 5 rope climbs
• 10 front squats
• 4 rope climbs
• 10 front squats
• 3 rope climbs
• 10 front squats
• 2 rope climbs
• 10 front squats
• 1 rope climbs

♀ 125 lb ♂ 185 lb

Back squat 5 RM, then 3x3 @ same weight

MODERATE HEAVY WEEK 13/13

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

3x *one side
MOUNTAIN &
CHAIR POSE &
STANDING BACKBEND &
HIP AIRPLANE & LONG LUNGE position THORACIC LATERAL RAISE &
1-LEG GLUTE STRETCH with THORACIC ROTATION

8-10x
ALTERNATING ARCHER PULLs/ROWs w/ thera banded

• KIERROS ALUSTA TOISELLE PUOLEN

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2x3+3+3 RDL + GOOD MORNING OH on the toes + NARROW stance BACK SQUAT
2x5 ARM FRONT RACK ELBOW ROTATION +
5 CLEAN RACK DELIVERY

2 SP + 2 PRESSING PWR J/SJ BAL + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 PJ in PWR J/SJ

3 MUSCLE CLEAN HIGH PULL from HIP *full foot, straight legs
3+3 CLEAN HIGH PULL from HIP *full foot, on the toes
3+3 CLEAN HIGH PULL from MID THIGH *full foot, on the toes
3+3 CLEAN HIGH PULL from ABOVE KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL from BELOW KNEE *full foot, on the toes
3+3 CLEAN HIGH PULL *full foot, on the toes

2x1+1 TALL POWER CLEAN + TALL CLEAN *starting on the toes
2 CLEAN

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POWER SNATCH + OHS
3-4[2+1]@up to 60% sn-% pal 2min

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POWER CLEAN + POWER JERK
3-4[1+2]@up to 60% jerk-% pal 2min

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BACK SQUAT
1@up to 80% pal 2-3min

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Accessory exercises: 3 rounds (core/bodybuilding)

10 HANGING KNEE RAISE w/ TWIST
10@weight REVERSE HYPER
8@weight 1-LEG GLUTE BRIDGE

Deadlift 4x6 reps

• 3min. Row/Bike/Run

• 1x
  60s. + 60s. Lunge complex
  60s. Up/down dog

• 1x
  10 Deadlift
  10 Muscle clean + press
  10 Front squat

2x
3- Position Power clean

2-3x
1 Power clean
2 Hang Power clean
Add weights....

5x every 2:00min
15/10 cal assault bike
8m hs walk
6 HSPU
- hs walk can be attempt
- hspu no abmat, can be deficit HSPU/push up

REstDay!

Deload...

Run 200m
6 Power snatch (50/35kg)
9 HSPU