Shoulder Press ( Deadstop )

7 x 3 @ 80% +
Go Every 2:30

Warm Up
3 rounds
40/20/10s assault bike, add speed
10+10 db snatch or db ohs
20 hip bridges/10+10 single leg hip bridges
20 hollow rocks
then 2 sets with barbell
dip and drive, shoulder shrugh and elbow high x 3 reps
3 hip muscle snatch
3 overhead squat
3-position snatch (mid thigh, below knee and floor)

Weightlifting
Building to heavy 5 rep set for squat snatch
starting @35-45% of 1rm and last should be 75-80% of 1rm snatch (1-2 RIR after last set)
rest as needed bwn sets
Optional Strenght
Weighted Pull ups 3-5x5reps @last 2-3 sets do 80-90% of last weeks 5 rm.
rest as needed bwn sets

Metcon (zone 2-3)
Every 4 min for 20 minutes
1:40-1.50 @moderate pace (you choose the machine)
6-8 double db thrusters @15/22.5kg's
straight to
20 min zone 2 machine (you can do every 5 min if you like 10-12 ghd back extensions or 12-15 reverse hypers

Accessory Work/Cool down
3 sets 10 cal recovery ab + 20-30 alt hand bicep curls with 10/15kg's (10-15 per arm)

Partner workout

For time
5 rounds of :
50 wall ball over the rack@9/6kg
40 Alt. box jumps @60/50cm
30 Syncro dumbell Hang Snatch @22,5/15kg
20 push ups on dumbbell ( Split evenly)
10 strict pull up ( sc: 6-8 pull up, or partner assisted )
Timecap : 32 mins

Warm Up
2 rounds
1.5 min cardio
10+10 half kneeling press
15 band pull aparts
:30 hanging flutter kicks

Strenght
Shoulder Press 8-8-6-6 reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: Burpee + deadlift with db's x 6-8 reps
even : rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: Wall balls 8-12 reps
even : ski x 30 seconds (mod/fast)

Partner Workout
20min Amrap

20 Partner Wallball Sit-Ups
20 Pull Up IGYG
20 Wallball IGYG

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Warm Up
Modified Hinshaw WU
5-10min reippaasta kävelystä kevyeen hölkkään/juoksuun
10m aitojen ylitykset vuorojaloin (over the hurdles)
10m polvennosto rintaa kohti + venytys vuorojaloin (knee to chest)
10m pakaravenytykset jalka ristiin vasten toista reittä vuorojaloin (figure 4)
10m askelkyykkykävelyt kurotuksella (samson strech)
10m tinasotilaskävelyt (toy soldiers)
:30 standing arm swings (käsien liikuttaminen "kuten juostessa" kiihtyvällä temmolla)
10m kävelyt jalkaterät sisäänpäin (toes in walk)
10m kävelyt jalkaterät ulospäin (toes out walk)
10m kantapohjien varassa kävely (walk on heels)
10m päkiäkävely (walk on toes)
sitten vetoja alle ennen varsinaista treeniä
40m nousevalla vauhdilla, kävelypalautus 50m
70m nousevalla vauhdilla, kävely palautus 70m
100m nousevalla vauhdilla, kävely palautus 100m
lepää 2-4 min ja aloita juoksutreeni

5k Run Progression Week 2
4 Sets
400m at RPE6-7
600m at RPE3
Rest 90 Sec between sets

Full Recovery
5x60m sprints w/ full recovery (3-4min)

rpe 1-3 = 60-120 min easy pace
rpe 3-5 = 40-60 min pr pace
rpe 5-6 =20-30 min pr pace
rpe 7-8 =10-20 min pr pace
rpe 8-9 = 5-10 min pr pace
rpe 9-10 =1-5 min pr pace

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

five sets

Back squat 3 sets of 7 reps. 2,5-4min rest.