MODERATE-MAXIMAL WEEK 14/14

WARM UP n. 15min no shoes

TEE OMAT TAI

2 rounds

10× BANDED FACE PULL + PRESS

5× + 5× + 5× + 10× + 10×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
FRONT FEET ELEVATED LONG & DEEP LUNGE with weight +
ADDUCTORS STRETCH +
PRONE SCORPION Aloita kierros alusta ja tee heti toiselle puolen, goblet squat...

5-8× + 5-8×/side + 10× + 5-8×
THORACIC & SHOULDERS STRECH +
LATISSIMUS DORSI STRETCH +
BODY SAW PLANK +
THORACIC EXTENSION WITH POLE WHILE STANDING

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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video: BANDED FACE PULL + PRESS

video: BODY SAW PLANK

video: BEAR CRAWL HOLD with SHOULDER TAP 0:57

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Tee ennen tankoa omat lämmöt, avaavat / aktivoivat tai taululla olevat lämmöt

SNATCH
*lähestyminen esim. 25min, 9 kertaa tangossa käynti

2×2@barbell-35% (~25min)
2@50% (20min)
1@65% (18min)
1@72% (15min)
1@77% (12min)
1@82% (9min)
1@86% (6min)
1@90% (3min)
1@93% - 95% --- open

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tauko 10min, evästä nassuun

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CLEAN + JERK
*lähestyminen esim. ~25min, 9 kertaa tangossa käynti

2×2× 1+1@barbell (~25min)
1×2× 1+1@40% (20min)
1×2× 1+1@60% (18min)
1+1@70% (15min)
1+1@75% (12min)
1+1@80% (9min)
1+1@85% (6min)
1+1@90% (3min)
1+1@93% - 95% --- open

tai

CLEAN + JERK
*lähestyminen esim. ~18min, 7 kertaa tangossa käynti

2×2× 1+1@barbell (18min)
1×2× 1+1@40% (15min)
1×2× 1+1@60% (12min)
1+1@75% (9min)
1+1@85% (6min)
1+1@90% (3min)
1+1@93% - 95% --- open

1@up to 80%, rest btw sets 2min

3×2@85%, sn-%, rest btw sets 2min

Facepulls 3x30

Vipunostot taakse 3x20

Pystypunnerrus käsipainolla 4x6-12 / käsi

Vipunostot maaten 3x20

Penkki käsipainoilla 3x12-20

5 rounds:

Go every 90s. x 6

1. 250/200m row

2. 60m farmers carry @2 x 32/24kg

3. 10-12 x burpee tucked jumps

4. 20 x bb back rack lunges @20/15kg

5. 250/200m ski

6. Rest

3 sets:
3 Snatch Deadlifts + 3 Snatch Pulls @90-95%
- Rest as needed btw sets

4 sets:
1 Snatch + 1 Hang Snatch + 1 High Hang Snatch
Sets 1-2: @70% 1RM Snatch
Sets 3-4: @72-75%
- Rest as needed btw sets

4 sets:
2 Pause OHS
Sets 1-2: @70% 1RM Snatch
Sets 3-4: @75%
- Pause 3sec at the bottom
- Rest 2-3min btw sets

Partner workout
YG,IG

For time:
4 rounds of:
20 Machine calories
10 Synchronized Burpees
8 Bar Muscle-ups / 8 strict pull up/ 8 partner assisted
-- then --
3 rounds of:
20 Alternating Dumbbell Devil Press, 22.5/15 kg
20 Synchronized Air Squats
-- then --
2 rounds of:
40/30 Machine Calories
30 Dumbbell Goblet Reverse Lunges, 22.5/15 kg
-- then --
50/40 Machine Calories
10 Rope Climbs,

Timecap: 40 mins