In Pair

4x 8min Max Calories
(1min rest)

Row
Bike
Ski
Echo

3-4×3@70%, fs-%, rest 2-3min

*snatch grip

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

5@40%, 5@50%, 5@60%, sn-% / ohs-%, rest 2-3min

Warm Up
2 sets
2 min cardio
5+5 single leg rdl
5+5 kb hang snatch
10 goblet squats
5 burpees

Strenght
Double KB Hang Snatches 3x4-6 reps @16/24kg's
rest 2 min bwn sets
Double KB Front Squat 3x8-12 reps@16/24kg's
rest 2 min bwn sets
3x 8-12 Tempo Push Ups + 8-12 romanian deadlifts with 15/22.5kg dumbbells
rest 2 min bwn sets

Metcon
Emom 20
1) air bike x 20 seconds @fast pace
2) box jump overs x 8-12 reps @60/75cm
3) row x 20 seconds @fast pace
4) kb swings x 8-12 reps @16/24kg
5) ghd sit ups x 8-12 reps

AMRAP 10

10/8 Calories Any machine
10 Push-Ups
10 Ring Rows
20 Air Squats

max cal soutu 10 minuutissa
Jokaisella alkavalla minuutilla 5 thrusteria 2x22,5/15 käsipainot.
Tuntuu pahalta, pitää tuntua pahalta. Thrusterit tultava terävästi putkeen.

Shoulder Press

5 x 5, building heavy

After each set 5+5 One Arm DB Row

Go every 3:00

Front Squat

2 x 3 @ 70%
2 x 2 @ 80%
3 x 1 @ 90%

Go every 2:30

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