Workout 14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 43 / 30 lb.
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats, 43 / 30 lb.
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats, 43 / 30 lb.
14 chest-to-bar pull-ups

Etc., following same pattern

Strength and technique:

Push jerk x 3+3+3+2+2+2+1+1+1

MetCon:

"Annie" (For time)

DU x 50-40-30-20-10
Sit up x 50-40-30-20-10

Set 1: 4 Strict Presses + 4 Push Presses
Set 2: 4 Strict Presses + 4 Push Presses
Set 3: 4 Strict Presses + 4 Push Presses
Set 4: 2 Strict Presses + 2 Push Presses
Set 5: 2 Strict Presses + 2 Push Presses
- Rest 2-3min btw sets

Set 1: 75% 1RM Shoulder Press
Set 2: 75%
Set 3: 80%
Set 4: 85%
Set 5: 85%

AMRAP 20

400m Run
Max Unbroken strict Press @ 60% of 1RM OTD.

• With the score being total strict press reps, your pace on the run doesn't matter as much here.
• Have a goal number of reps in mind that you'd like to complete each round.

HEAVY+++ WEEK 13/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

5-10 KNEELING SIDE PLANK CLAMSHELL

--

2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL & CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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BENCH PRESS
1@up to 100%, 4x1@drop -10% pal 2min

--

BENT OVER ROW
3x3@RPE8 *2-3 reps reserve pal 2min

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BS
*warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x2@90-95% pal 2min

--

RDL, sn grip
3x1-2@90% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

3+3 STANDING HIP FLEXOR RAISE, DB
MAX REPS MEDIUM GRIP PULL UP, myötäote
5+5 BULGARIAN SPLIT SQUAT, BB front rack

Kyykky 1x80%, 3x3x60%

Sivutaivutukset 5x20 / puoli

Kapea penkki 3x3 (50-60-70%), 75-80% x amrap

1 Set:

Max Unbroken Strict Pull-Ups

• You Can hang as long as you want between reps but the set is complete as soon as you come off the bar.

FT
20 Cal assault
20 Cal row
15 Cal Assault
15 Cal row
10 Cal assault
10 Cal row
5 Cal assault
5 Cal row

Band Face Pull-aparts: 100 Reps
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

1 Set

Max Unbroken Strict HSPU

-This is a retest from beginning of the cycle.
-You Can pause in the lockout between reps but the set is complete as soon as you come down or your came off the floor.