For time:
60 Burpee Box Jumps @60/50cm
EMOM: 8 USA Swings @ 24/16kg

Workout starts with swings
Rx+: 28/20kg
TIME CAP : 13:00

Extra:Single Leg RDL: 4 x 8-10. Rest 60s.

Weighted dip 4x4

Split Jerk
4-4-3-3-2-2
(60-80% 1 RM)
90s rest BTS

*snatch grip

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

4×10@60%, 10+ reps@60% 2-3 reps left for final set, *goal in theory ~17-18 reps, sn-% / ohs-%, rest 2-3min

Kiertäjät kyljellään 3x20 / käsi

Pystysoutu käsipainoilla 3x20

Penkki 3x5x65%

Vipunostot sivuille 4x15

Pullover 2x20

Joku dippivariaatio 3 x Amrap

HEAVY-MAXIMAL WEEK 3/13

WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

5×/side + 10×side FULL MOON + SIDE PLANK with SHOULDER EXTERNAL ROTATION

20× + 3×/side + 3×/side + 3×/side + 3×/side + 3×/side
FROG STRETCH +
DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
ANTERIOR SHOULDER & CHEST STRETCH ON THE FLOOR +
FLOOR SCORPION BRIDGE

10× + 5×/side
FROG BRIDGE with 5sec HOLD + SINGLE LEG RDL

30sec WALL HANDSTAND HOLD / PIKE / DOWNWARD DOG with TOE TAP

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video: FULL MOON

video: SIDE PLANK with SHOULDER EXTERNAL ROTATION

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kuvat liikkeistä

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video: FROG BRIDGE 1:20

video: SINGLE LEG RDL

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SNATCH HIGH PULL from MID-THIGH + POWER SNATCH from MID-THIGH + MUSCLE SNATCH + OHS + SNATCH BALANCE *high pull - elbows up
2×2× 1+1+1+1+1@barbell, rest btw sets 2min

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FLOATING NINJA POWER SNATCH + SNATCH from MID-THIGH + OHS ninja=NO FEET, NO JUMP *use straps
2× 1+1+1@barbell, 1+1+1@up to 71-74%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from MID-THIGH + POWER CLEAN from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *high pull - elbows up, *split jerk both side 1+1
2×2× 1+1+1+1+1+2@barbell, rest btw sets 2min

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FLOATING NINJA POWER CLEAN + CLEAN from MID-THIGH + SPLIT JERK *split jerk to the other side on the next set, ninja=NO FEET, NO JUMP
2× 1+1+1@barbell, 1+1+1@up to 71-74%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + DOUBLE BOUNCE FRONT SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, fs-%, rest btw sets 2-3min

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FRONT SQUAT
3@up to 85-90%, 3-4×3@75-80%, rest btw sets 3min

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CLEAN PULL to HOLD + CLEAN PULL *1-2sec hold full extension
2+2@90-95%, 2+2@95-100%, 2+2@100-105%, jerk-%, rest btw sets 2min

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ACCESSORY FULL BODY WORKOUT
note: 1-2 reps in reserve! Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

2-3 rounds

12× ROLL ABS

12×/side SINGLE-LEG HIP THRUST *db / barbell

12× BACK EXTENSION *kuorma yläselän päällä, plate/db

12× + 12× SEATED CABLE ROW wide neutral grip - lapiokahva + LU RAISES

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video: SINGLE-LEG HIP THRUST 5:58
https://www.menshealth.com/fitness/a42826230/single-leg-hip-thrusts/

video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!

EMOM 5:
1 Snatch Balance @70% 1RM Snatch

4 sets:
3 Pressing Snatch Balances
- Build by feel
- Rest 2min btw sets

Warm Up
3-5 min of cardio machine work as overall warm up for body
then 2 rounds
6-8 half kneeling kb bottom up press or arnold db press R/L
6-8 single leg rdl + clean R/L
6-8 burpees
6-8 tempo ring rows

Weightlifting
3x2 push jerk (pause on catch) + 1 split jerk (pause on catch)
5x1 push jerk + 1 split jerk @60-80%
rest 1.5-2 min bwn sets

Metcon
15 min at 80% effort
50 du or 45 sec of double unders/single unders
5 burpees
5-10 push ups
5 strict pull ups
5-10 kipping pull ups / ring rows
15 air squats

1-2× 2+1@barbell,
2× 2+1@70-75%,
3× 2+1@75-80%, sn-%, rest btw sets 2min