MAXIMAL WEEK 14/15

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

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

6+6 LYING SIDE LEG RAISE *kylkivatsa

3+3 PUSH UP to SIDE PLANK KNEELING/STRAIGHT LEG with HIP ADDUCTION

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *snatch grip
5 SNATCH THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 PRESSING SNATCH BALANCE
2-3 SNATCH DROP
2-3 SNATCH BALANCE

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SNATCH BALANCE + OHS or
SNATCH PUSH PRESS + OHS
3[1+1]@100+% sn-% pal 2min

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FRONT SQUAT
*lähestyminen esim. 10@50%, 8@60%, 6@70%, 4@80%, 3@85%, 2@90, 2@95%, 3x1@100+% pal 3-5min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS *omalla ajalla

5 HIP THRUST, BB+weight

10 BENT OVER ROW, BB *alavatsa, myötäote

20m BOTTOM UP KB CARRY *90/90, both side

1 Clean Deadlift + 1 Floating Power Clean + 1 Pause Split Jerk
Set 1: @60% 1RM Clean & Jerk
Set 2: @65%
Set 3: @70%
Set 4: @75%
Sets 5-6: @80%
- Pause for 2sec in catch of the split jerk
- Rest 2-3min btw sets

So, you will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.

5 sets of:
[ 3x 1 Power Snatch + 1 Hang Power Snatch ] + 3 Power Snatches
- Rest 2 mins btw sets.

Complete each set as:
1 Power Snatch + 1 Hang Power Snatch, unbroken/TnG. Reset and repeat 3 times.
Rest 15secs
3 Power Snatches, not TnG (singles)
Rest 2min

• Starting @70% of your 1RM power snatch and increasing load each new set. Goal is to finish above 80-85% 1RM.

Maastaveto 10x70%

Yhden käden kulmasoutu 3x20 / käsi

Takareidet kumpparilla 3x20 / jalka

Hauiskääntö käsipainoilla 3x20 (10 / käsi)
-vuorotahtiin

Rannekääntö tangolla 3x20

5 rounds for time of:

• 11 back squats, 185 lbs/125 lbs or 85 kg/55 kg
• 7 strict burpee pull-ups
• 400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

PERFORMANCE
EMOM x 10 MINUTES
3-5 Strict Pull-Ups

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FITNESS
EMOM x 10 MINUTES
3-5 Partner Assisted Strict Pull-Ups

(Week 1 of 9 Gymnastics Cycle)

-hang power clean + hang squat clean
*build in weight as you go

Weighted dip 4x1x90%, warm up 3x50%, 2x60%, 2x70%

Vinopenkki käsipainoilla 5x12-20

Ojentajat niskan takaa tangolla 5x8-15
-istuen
-kapea ote / pidä kyynärpäät kontrollissa

Vipunostot eteen tangolla x 20 / etunojapunnerrukset x 20 / vasarakääntö käsipainolla x 20/käsi
-5 kierrosta
-etunojiin tarvittaessa lisäpaino