*split both side

2x2x[1+1]@barbell, 1+1@up to 75%, 2x2[1+1]@80%, jerk-%, rest btw sets 2min

2x3@barbell, 3@up to 80%, sn-%, rest btw sets 2min

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!

AMRAP8
8 box dips
16 single leg vups

AMRAP8
2+2 TGU
4-8 deficit pushup

TABATA situp & hollow hold

1 Max Ubroken Set

• Hands must Stay on the bar. No resting on the stomach
• Athletes should pass trough a dip each rep.

Active recovery

• 5-10min Easy Jog

• 4x50m Relaxed Sprint (80% effort)

• 10-15min Dynamic Stretching

Parin kanssa

2 kierrosta
A Juoksu korttelin ympäri
B Soutu

2 kierrosta
A Juoksu 600m
B Naruhyppy

2 kierrosta
A Juoksu 400m
B Kahvakuulaheilautus

Molemmat juokse aina kerran matkan

For time :

Row 500m

6 sets:
1 Snatch Deadlift to Mid Thigh + 1 Pause Snatch
Set 1: @70% 1RM Snatch
Set 2: @72%
Set 3: @75%
Set 4: @77%
Set 5: @80-82%
Set 6: @85-85+%
- Rest as needed btw sets
- Snatch Deadlift to Mid Thigh: Working on STAYING OVER THE BAR!
- Pause Snatch: Pause in receive for 2 seconds

Kulmasoutu käsipainoilla 3x20
-🍑 kiinni seinässä

Penkki 3x8x60%

Etuheilautus 1x50

Ojentajat kumpparilla 1x50

Vipunosto eteen levypainolla 1x50

Kulmasoutu käsipainolla 1x50 / käsi