Build up to a heavy 4

HEAVY WEEK 9/15

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

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10m OH LUNGE with LEG RAISE

12+12 LATS STRETCH rack/wall

8+8+8 CHEST STRETCH, rack/wall, both side kyynärpää räkkiä/seinää vasten 90/90 kulmassa 8 joustoa venytettävän puolen jalka edessä - lähde viemään etuolkapää edellä joustoa eteen, niin pitkälle että tuntuu kevyt venytys, jousta jaloista, hengitä sisään venytyksen tehostamiseksi - seuraavat 8 joustoa kyynärpää ylempänä kuin edellinen ja viimeiset 8 joustoa kyynärpää alempana n. navan yläpuolella

12+12 TRICEPS STRETCH rack/wall

8+8 HALO SPLIT SQUAT POSITION *plate/kb/db

12 step OH DUCK WALK *plate / 40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION

2-3x SNATCH PULL LIFT OFF +
2-3x SNATCH PULL from KNEE to POWER POSITION +
2-3x SNATCH PULL from POWER POSITION +
2-3x 2 SNATCH PULL *full foot + SNATCH PULL

2-3x SNATCH RACK DELIVERY
2-3x (TALL) MUSCLE SNATCH +
2-3x TALL POWER SNATCH +
2-3x TALL "HALF SQUAT" SNATCH +
2-3x TALL SNATCH +
2x POWER SNATCH + SNATCH

2-3x SHOULDER PRESS *sn-grip & btn +
2-3x PUSH PRESS *sn-grip & btn +
2-3x PRESSING SN BALANCE +
2-3x SNATCH BALANCE +
2-3x SNATCH DROP

3x TEMPO FRONT SQUAT *slow down, fast up
2x BACK SQUAT + OHS + SOTS PRESS + OHS

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SNATCH + SNATCH BELOW KNEE
3[1+1]@84-89% pal 2min

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@78% pal 3-4min

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SUMO DEADLIFT
3x2@81-97% bs-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
8x1@75% *rest for 75 sec between reps

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

8+8 PALLOF PRESS *split position

8-12 BANDED SEATED 1-LEG HAMSTRING CURL

5 weight 1- LEG BACK RAISE

LIGHT MODERATE WEEK 10/15

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

--

10m OH LUNGE with LEG RAISE

12+12 LATS STRETCH rack/wall

8+8+8 CHEST STRETCH, rack/wall, both side kyynärpää räkkiä/seinää vasten 90/90 kulmassa 8 joustoa venytettävän puolen jalka edessä - lähde viemään etuolkapää edellä joustoa eteen, niin pitkälle että tuntuu kevyt venytys, jousta jaloista, hengitä sisään venytyksen tehostamiseksi - seuraavat 8 joustoa kyynärpää ylempänä kuin edellinen ja viimeiset 8 joustoa kyynärpää alempana n. navan yläpuolella

12+12 TRICEPS STRETCH rack/wall

8+8 HALO SPLIT SQUAT POSITION *plate/kb/db

12 step OH DUCK WALK *plate / 40sec DEEP SQUAT STRETCH with plate

--

*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION

2-3x SNATCH PULL LIFT OFF +
2-3x SNATCH PULL from KNEE to POWER POSITION +
2-3x SNATCH PULL from POWER POSITION +
2-3x 2 SNATCH PULL *full foot + SNATCH PULL

2-3x SNATCH RACK DELIVERY
2-3x (TALL) MUSCLE SNATCH +
2-3x TALL POWER SNATCH +
2-3x TALL "HALF SQUAT" SNATCH +
2-3x TALL SNATCH +
2x POWER SNATCH + SNATCH

2-3x SHOULDER PRESS *sn-grip & btn +
2-3x PUSH PRESS *sn-grip & btn +
2-3x PRESSING SN BALANCE +
2-3x SNATCH BALANCE +
2-3x SNATCH DROP

3x TEMPO FRONT SQUAT *slow down, fast up
2x BACK SQUAT + OHS + SOTS PRESS + OHS

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SNATCH + SNATCH BELOW KNEE
4-6[1+1]@76% pal 2min

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FRONT SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
2, 4, 6, 8, 6, 4, 2@78% pal 3-4min

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BLOCK / RACK PINS DEADLIFT below knee
3x1-2@120% dl-% pal 3min

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DEAD SHOULDER PRESS (~90° - ~80°)
6x1@65% *rest for 60 sec between reps

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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

20/20sec T-PLANK HOLD with weight

In Pair

4x 10min ON/2min OFF

A) Buy In: 300m Farmers Carry
+
AMRAP in the remaining time:
20 Double DB Hammer Curls (alt. Arms)
20 Double DB Bent over Rows
20 Wall Balls

B) Buy In: 60 Calories
+
AMRAP in the remaining time:
20 Pushups
20 Toes-to-bar
20 Box Jumps

40 min

500m Soutu/hiihto 1000m Pyörä 400m Juoksu
200m 2 x Kahvakuula/käsipaino farmari kävely
20 Puolilinkkari

Warm Up
3 rounds
12/15 cal air bike
20 face pulls / band pulls / row
20 cossack squats
15 american kbs @light to moderate weight

Strenght
Overhead Squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
rest 3 min bwn sets

Weightlifting
Paused Flat Foot Snatch + Flat Foot Snatch 3x1+2reps@35-50%
Paused Snatch + Snatch 5x1+1 @60-80% (pause polven päällä 1sek ja siitä tempaus perään)
Snatch (80-85%x1, rest 20s, 80-85%x1, rest 20s, 80-85%x1 x 3 sets

Metcon
For Time
2 min max reps double unders (goal is 100-150 reps)
80 air squats
60 ghd sit ups or V-Ups
40 pull ups
20m hs walk or 10 wall walks
(masters 45+ 70-50-30-15m/8 ww)
Rest 50% of time what first part took

For time
1 min max double unders (goal 50-75 reps)
40 air squats
30 ghd sit ups or V-ups
20 pull ups
10m hs walk or 5 wall walks
(masters 45+ 30-22-14-8m /4ww)

Optional Accessory Work
3-4 sets of
12/15 calories of bike erg + quality set of Bar Muscle Ups
or
2-3 x 16/20 calories bike erg (fast) rest 1 min bwn rounds
2-3 x quality set of bar muscle ups or drill of your choise

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio

6 Cluster sets of Back Squat
Set 1: 3 + 3 @75%
Set 2: 2 + 2 @80%
Set 3: 2 + 2 @80%
Set 4: 1 + 1 + 1 @85%
Set 5: 1 + 1 + 1 @85%
Set 6: 1 + 1 + 1 @85%
- Rest 3min btw sets.
- Rest 10sec btw clusters of 3.3/2.2/1.1.1.

SNATCH 2/5
Every 75s x5
1 snatch (power or squat)

build up in weight

SNATCH COMPLEX 2/5
EMOMx5
1 snatch pull
1 hang power snatch
1 ohs

same weight in all sets