DELOAD-MAXIMAL WEEK 9/9

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WARM UP n. 15-20min

2 rounds: no shoes

12 GTOH with plate
6+6+6 BANDED SIDE STEP both side + SQUAT *band on feet
12 STRAIGHT ARM PLANK DB PASS THROUGH
6 DROP SQUAT *ajatuksena tempaus/rive kyykkyyn vastaanoton jalan levitys sivulle, tasapaino koko jalkapohjalla
12 SHOULDER TAP IN PIKE

VIDEO: GTOH

VIDEO: BANDED SIDE STEP

VIDEO: STRAIGHT ARM PLANK DB PASS THROUGH

VIDEO: SHOULDER TAP IN PIKE

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KEPPIJUMPPA *kengillä tai ilman

10 KEPPI PÄÄN YLI EDESTÄ TAAKSE
10 PRESS behind the head *korvan korkeus
10 BACK SQUAT
10 SHOULDER PRESS
10 FRONT SQUAT
10 PUSH PRESS
10 OHS
10 SNATCH
10 CLEAN
5+5 SPLIT JERK

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MUSCLE SNATCH
2x3@barbell, rest between sets 2min

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SNATCH
3x3@barbell, 4x2@50% sn-%,rest between sets 2min

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CLEAN + JERK
2x2[1+1]@barbell, 4[1+1]@50% jerk-%, rest between sets 2min

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FRONT SQUAT
3x3@80%, rest between sets 3min

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STRENGTH PROGRAM

*etukyykyn tilalla takakyykky ja työntövedot päälle, muutoin sama ohjelma

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BACK SQUAT
2x4@40-50%, rest between sets 3min

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CLEAN PULL *full foot
2x1@100% jerk-%, rest between sets 2min

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Ski
10+10 1-Arm shoulder press
20 Banded pull aparts
10 Spike-ups with feet on rower
5 Box jumps

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STRENGTH

Shoulder press,
Build up to 5 rep max in 3-4 sets.
Then 4 x 5 @ 90% of the heaviest set of 5 shoulder presses.

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CONDITIONING

As many reps as possible in 5:00 minutes of:

4 Snatches 60/40kg
10/8 Calories bike erg

Rest 3:00 min

As many reps as possible in 5:00 minutes of:

4 Clean and jerks 60/40kg
10/8 Calories bike erg

Rest 3:00 min

As many reps as possible in 5:00 minutes of:

4 Thrusters 60/40kg
10/8 Calories bike erg

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ACCESSORY

Seated dumbbell shoulder press,
4 x 12 (moderate)

Skull crusher,
4 x 12 (hard)

1-Arm behind the neck tricep extensions,
4 x 12/12 (moderate)

Core:

3 Rounds of:
:30s Weighted candle stick toe touches
:30s 1-Arm sideplank hip touches, left
:30s 1-Arm sideplank hip touches, right

B1) 4x3min AMRAP, 1min rest
3 power cleans 60kg/40kg
6 pushups
9 air squats

Morning Intervals, 4 x EMOM 6 min

A. EMOM x 6 min
Odd: Row
Even: Burpee Broad Jump

B. EMOM x 6 mins
Odd: Echo bike
Even: Burpee Over Line

C. EMOM x 6 mins
Odd: SkiErg
Even: Burpee Pull-Up (or Target Burpee)

D. EMOM x 6 mins
Odd: BikeErg
Even: Navy Seal Burpee (or Burpee + 2 Push Ups)

~1:30 minute rest between EMOM's

4 sets of Front Squat
Set 1: 1 @ 65%
Set 2: 1 @ 70%
Set 3: 1 @ 75%
Set 4: 1 @ 75+%
- Rest 2min btw sets
- Speed out of the hole

E6MOM x 10
A) 10m hs walk
10-15 ttb
*remaining time easy bike

Target ave hr zone2 / not too fast, pace with bike

Maastaveto 4x1 (80-85-90-95%)
-lämmittelysarjat korokkeelta

Kyykky 3x6x70%

Hyvää huomenta 3x10

Sivutaivutus 1x50 / puoli

A,
Every minute for 10 mins
1 clean & jerk @85% of 1RM
- any style

2 mins REST

B,
Every minute for 10 minutes
3 clean & Jerk @ 65% of 1 RM
- any style

C,
Tabata front squat from floor
8x 20”/10”
Weight @50/35kg
Goal is to put decent volume into every set which means 6+ reps each 20 sec work so choose the weight wisely!

D,
Tabata push jerk with empty barbell
Go for unbroken sets!

Complete as many rounds in 20 minutes as you can of:
Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round

Warm Up
2 rounds
2.5 min air bike
20 banded side steps (in place)
15-20 banded glute bridge/banded air squat on second round
7-10 burpees
15-20 hollow rocks

Strenght
Tempo Back Squat 4-5 x working set , build to heavy 5 rep sets (3 sec down, pause 1 sec, up as you like)
rest 2-3 min bwn sets
Tempo Bench Press 4-5 x working set , build to heavy 5 rep sets (3 sec down, pause 1 sec, up as you like)
rest 2-3 min bwn sets
Start moderate around 50-55% of 1rm and build to heavy means there is 1-2 reps in tank on last set.

Strenght/Condition
3-4 sets
Toes to bars x 8-16 reps + Double KB Front rack lunges x 8-12 reps @16-24/20-32kg's
rest 1-1.5 min
C2B or Pull ups x 8-16 reps + Double DB Incline Bench press x 8-12 reps @10-15/20-25kg's
rest 1-1.5 min

Metcon
3 rounds for time
16/20 calories air bike (masters 45+/scaled 12/16) time must be under 1.10 on each round)
12-20 wall ball shots (hit what ever gives you to keep it unbroken set)
40-80 double unders
time target for metcon 6-8 minutes go for 2-2.5 min 40s per round pace.

Optional Extra
20-40 min light pace cardio 2-3 hours after main training session walk/jog/bike + foam rolling/recovery streching