Jefferson Curl 3x20

Rive-/tempausvariaatio 5x5
-kyvyt/herättely/liikkuvuus

Maastaveto 3x5x65%

Kulmasoutu vastaotteella 5x15
-kevyttä podipumppia

HEAVY-MAXIMAL WEEK 3/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

10× + 10×/side + 10×/side + 10×/side
STANDING BAND PULL APART +
STANDING BAND FRONT RAISE +
STANDING BAND LATERAL RAISE +
QUADRUPED BAND SHOULDER EXTERNAL ROTATION & INTERNAL ROTATION nelinkontin kyynärpää lattiassa tee olkapään ulko- ja sisäkierto liike, hidas palautus

3×/side + 3×/side + 3×/side
MOUNTAIN CLIMBER TO COSSACK SQUAT +
SUMO SQUAT TO TWISTING KNEE DROP + HALF ROLL TO COMBAT STANCE

10×/side + 10×
1-ARM BENCH PRESS IN HOLLOW + GLUTE-HAM BRIDGE WALKOUT

15× SCAPULA PUSH UPS IN WALL HANDSTAND / IN PIKE / IN DOWNWARD DOG

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kuvat liikkeistä

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video: HALF ROLL TO COMBAT STANCE 1:03

video: 1-ARM BENCH PRESS IN HOLLOW

video: GLUTE-HAM BRIDGE WALKOUT

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MUSCLE SNATCH + OHS + SNATCH PUSH PRESS + DROP SNATCH + MUSCLE SNATCH IN SNATCH + PRESS IN SNATCH
*jää drop:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä jatka kyykyssä niskasta pystypunnerrus ja nouse tämän jälkeen ohs ylös
2×2× 1+1+1+1+1+1@barbell, rest btw sets 2min

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SNATCH + SNATCH PUSH PRESS + PAUSE OHS *2-3sec pause in the bottom *vauhtipunnerrus - koita pitää mahdollisemman pitkään kantapäät lattiassa
2× 1+2+2@barbell, 1+2+2@up to 71-76%, sn-%, rest btw sets 2min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + MUSCLE CLEAN IN CLEAN + PUSH JERK
*jää tall:in jälkeen kyykkyyn, käännä tanko polvien eteen alas ja tee voimakääntö kyynärpäät edellä ja nouse viimeisen jälkeen fs ylös *push jerk - niijaus alle
2×2× 1+1+1+1+2@barbell, rest btw sets 2min

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CLEAN + PUSH JERK IN SPLIT *split jerk to the other side on the next set
2× 1+2@barbell, 2-3× 1+2@68-71%, jerk-%, rest btw sets 2min

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SNATCH DEADLIFT *you can use straps
1@up to the maximal weight of the day! rest btw sets 5-8...+ min

*3RM-% of the last week - example up to 5@barbell, 4@50%, 3@70%, 2@80%, 1@90%....+....

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ACCESSORY UPPERBODY WORKOUT n. 25-30min
note: 1-2 reps in reserve!

esim. tee ensin kaikki db bench press -liikkeet toistoineen ja palautuksineen, jatka sen jälkeen seuraavaan liikkeeseen. Jos teet yläkropan liikkeet erijärjestyksessä, tee niin, että lankku jää viimeiseksi.

SET 1: 12 reps, rest 30sec, SET 2: 12 reps, rest 45sec

12× + 12× DB BENCH PRESS

12× + 12× LAT PULLDOWN *wide grip

6+6× + 6+6× STANDING DB SHOULDER PRESS UP from DEAD POINT + STANDING DB SHOULDER PRESS *full range of motion

12× + 12× DB ZOTTMAN CURL

12× + 12× DB SKULL CRUSHERS

3× 30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä - SET 1 rest 30 seconds, SET 2 rest 45 seconds

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video: DB BENCH PRESS 1:24

video: LAT PULLDOWN wide grip 0:28

video: DB ZOTTMAN CURL 0:46

video: DB SKULL CRUSHERS 0:45

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KEHONHUOLTOA!

7 min

40s erg
10 wall overhead stretch
8+8 banded one arm lat pull down
8 plate good morning
8-10 hollow rock

*snatch grip

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

5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, sn-% / ohs-%, rest 2-3min

Roy Sundberg

8 min amrap
3 min general warm up (erg,running,jump rope etc.)
Rest of time:
10 glute bridge walk out
10 bulgarian ring row
6-10 DDB chest flyes
6+6 wall half kneeling windmill

5 x 5 (70% of 1RM)

BikeErg intervals (over/under)

4 sets of 3 rounds (9:00)

1:00 @ 110-120%FTP20
2:00 @ 80-85%FTP20

– 4:00 @ 40-60%FTP20 recovery –

Flow. Once you start, you will stay on the bike for the remainder of the session (all recoveries are active). Each set is 9:00 of work (alternating intensities), followed by the 4:00 recovery interval.
Note (pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts).

Session overview. over/under intervals are a classic cycling interval to improve work capacity at threshold. “over/under” refers to intensity relative to your threshold. The alternating intensities challenge your body to build and then clear lactate. While you won’t be able to fully recover within the interval set, this will develop your ability to recover within workouts.
Compared to “Bossi” intervals, these are slightly lower intensity and longer in duration. Even the lower end of the % range might become quite challenging after the 1st set.
The 4:00 recovery intervals help your body to further clear (utilise) the built up lactate from the work intervals. You can pedal anywhere within the range that feels good to you. Do the recovery interval also after your last set.
Adaptation. Improve your lactate tolerance, clearance and utilisation to build your leg endurance and capacity on the bike.
Session RPE/Feel. 7-8/10, you should feel that you could MAYBE do one more interval at the end if you absolutely had to (maintaining your pace). Your effort will increase as you get deeper into each interval (but aim to keep your pace). These will start to feel hard by the 2nd interval set.
Pace. Use the % avg. watts based on your Bike power profile. IF you haven’t done the Bike profile you can use the following: 1:00 @ hardest repeatable pace / 2:00 @ 70% of hard interval pace.

*you can use the "rebound jerk" method

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

5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, pp-%, rest 2-3min

*you can use the "rebound jerk" method

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

5@55%, 5@63%, 2×10@68%, 10+ reps@68% 1-2 reps left for final set, *goal in theory ~12-13 reps, pp-%, rest 2-3min