HEAVY-MAXIMAL WEEK 7/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

15× PLATE PULLOVER *levypaino suorilla käsillä & jalat suorana kohti kattoa koko liikkeen ajan

5× + 3×/side + 3×/side + 3×/side + 3×/side + 5× + 3×/side
AIR SQUAT +
SQUAT & REACH +
FORWARD FOLD with THORACIC ROTATION +
WIDE LEG FORWARD FOLD with REACH & ROTATION +
FOOT AROUND ARM to CROSS DOWNWARD DOG with ANKLE REACH & THORACIC BRIDGE TO DOWNWARD FACING DOG +
BEAR CRAWL POSITION LUNGE COMBINED with A TIGERBEND VARIATION +
HIP LIFT COMPRESSION TO TABLE

20× SHOULDER TAP IN WALL HANDSTAND HOLD or
10× BEAR CRAWL HOLD with SHOULDER TAP karhun käynti asennossa polvet irti lattiasta, hartia kosketuksen aikana vältä lantion heijausliikettä

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kuvat liikkeistä

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CLEAN PULL to HOLD full extension + CLEAN HIGH PULL + CLEAN RACK DELIVERY + TALL MUSCLE CLEAN + TALL CLEAN
*hold full extension 1-2s, *high pull - elbows up
2×2× 2+2+2+2+2@barbell, rest btw sets 1min

POWER CLEAN + CLEAN
1-2× 1+2@barbell, 5× 1+2@75-80% or 1+2@find today's maximum weight - remember technique firts - don't go to failure! jerk-%, rest btw sets 2min

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DROP SNATCH *flat footed
2×3@barbell, 3@up to 55-60%, sn-%, rest btw sets 2min

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PAUSE BACK SQUAT + 1¼ BACK SQUAT *3-5sec pause in the bottom
2× 2+2@barbell-50%, bs-%, rest btw sets 2-3min

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BACK SQUAT
2@up to 80-85%, rest btw sets 2min

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CLEAN PULL to HOLD + CLEAN PULL from MID-THIGH *1-2sec hold full extension
2+3@90-95%, 2+3@95-100%, 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

10× + 10× SEAL ROW + SEATED DB REVERSE FLY *seal row wide grip - liike kohti napaa (chinese seal row), use straps

10× LANDMINE ROTATION

5× or 10× NEUTRAL GRIP SEGMENT PULL UP or
NEUTRAL GRIP SEGMENT PULLDOWN *lapiokahva neutraaliote
1.) hold *pito rinnalla
2.) pull *laske sen verran mistä jaksat vielä vetää rinnalle
3.) eccentric *hidas/jarruttava työ suorille käsille

10×/side + max reps/side DB SINGLE LEG SEATED CALF RAISES + SINGLE LEG CALF RAISES *laita koroke päkiän alle istuiltaan & seisten tehden, istuillaan pidä toinen jalka koukussa aktiivinen pito koko työsarjan ajan

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video: SEAL ROW videolta 1:15 kohdalla

video: SEATED DB REVERSE FLY 0:28

video: LANDMINE ROTATION

video: NEUTRAL GRIP PULL DOWN 1:20

video: DB SINGLE LEG SEATED CALF RAISES

video: SINGLE LEG CALF RAISES 0:19

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KEHONHUOLTOA!

4 Rounds
1min Row cal
15s rest
1min Echo Bike cal
15s rest
1min Ski cal
15s rest
1min C2 bike cal
15s rest
1min Rest
15s rest

Etukyykky 3x3
-kuorma ”ekan max5-viikon” paino

Maastaveto 3x5x70%

Jalkanostot maaten lisäpainolla 3x15

Jalanloitonnus kumpparilla 3x20/jalka

Bench Press 6 RM

Bar muscle up

E2MOM, 5 rounds
1-5 Bar muscle up
10 burpee to target

Optional Accessory
CONDITIONING

Airbike Intervals

E2MOM x6: 10sec RPE 5, remaining time RPE 1-2

4 x 8 min töitä ja 2 min lepo

1. Kelkan työntö 2x 12,5m (2x4 hlö) 2 min lepo
2. Hiihto, vaihto 200m välein. (parin kanssa) 2 min lepo
3. Askelkyykky kävely 2x7,5m pallo olalla 9/15/20/30kg (parin kanssa) 2 min lepo
4. Soutu, vaihto 400m välein (parin kanssa)

5x3
@81%
Rest 2-3min.

HEAVY-MAXIMAL WEEK 7/13

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WARM UP n. 15min no shoes

TEE OMAT TAI

1-2 rounds

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

10×side + 3×/side + 3×/side + 3×/side + 5×/side + 3×/side
ELEVATED HAND SUPPORT 90/90 HIP ROTATION +
SCAPULA PUSH UPS to DOWNWARD DOG with ANKLE REACH & CAN OPENER FLOW +
HIP FLEXOR and HAMSTRING STRETCH with COSSACK SQUAT +
PRONE PINWHEEL TAPS to ELBOW PLANK +
REACH BACK to TABLE +
KNEELING SPINE TWIST to COBRA

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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SNATCH HIGH PULL from MID-THIGH + MUSCLE SNATCH + OHS + DROP SNATCH + TALL SNATCH *high pull - elbows up, *tall & drop - starting position with heels up

2× 2+2+2+2+4@barbell, rest btw sets 2min

BLOCK POWER SNATCH from MID-THIGH + BLOCK SNATCH from MID-THIGH + SNATCH BALANCE
2× 1+1+1@barbell, 1+1+1@up to 74-77%, sn-%, rest btw sets 2min

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CLEAN HIGH PULL from MID-THIGH + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + SPLIT JERK *tall - starting position with heels up
*high pull - elbows up, *split jerk both side 1+1

2× 2+2+2+4+2@barbell, rest btw sets 2min

BLOCK POWER CLEAN from MID-THIGH + BLOCK CLEAN from MID-THIGH + SPLIT JERK
*starting position from MID-THIGH or ABOVE KNEE -> mikäli rinnallevedon vastaanoton syvyys tuo riskin osua levypainoilla boksiin, tässä tapauksessa lähtö korkeus polven yläpuolelta, *split jerk both side 1+1

2× 1+1+2@barbell, 1+1+2@up to 74-77%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT + 1¼ 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 85-88%, 3×3@75-78%, rest btw sets 3min

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SNATCH PULL to HOLD + SNATCH PULL from MID-THIGH *1-2sec hold full extension
2+3@90-95%, 2+3@95-100%, sn-%, 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

10× ROLL ABS

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

10× + 10× SEATED CABLE ROW + LU RAISES ** *seated cable row wide neutral grip - lapiokahva

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video: BACK EXTENSION

video: SEATED CABLE ROW *WIDE NEUTRAL GRIP

video: LU RAISES

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KEHONHUOLTOA!

Deadlift ( Deadstop )

5 x 5 @ moderate weight