5 RFT:

9 Clean & Jerks
30 Double Unders
9 CTB
30 Double Unders

Barbell : 42,5/30kg

TC 15

4 Rounds:

30s Single Unders
5 Front Squat
20s Squat Hold
5 Strict Pull Ups
10s Free Standing HS Hold

Warm Up
Mobility Drills
40/30 cal ski and 40/30 cal air bike
then 3 rounds
10+10 suitcase deadlifts
8 strict knee raises
15 squat jumps (small jumps)

Metcon
Emom 28
1) Ski x 12/10 or Masters 10/8
2) Sandbag Squat x 6-8 reps @35/45-55kg (bear hug)
3) Air Bike x 12/10 or Masters 10/8
4) Toes to bars x 8-12 reps

Accessory Work
2-3x15 DB Bench Press @12.5-15/20-22.5kg's
2-3x15/15 Alt DB Bicep Curls @7.5-10/12.5-15kg
3x20 alt leg v-ups/20 heels overs/30 Flutter Kicks
rest as needed

Cool down
3-5 min light cardio
Ota illalla palauttavat venyttely 1-2 min per venytys ja 2-3 ala/ylävartalolle

8x6min (2 kierrosta)

1) Kone

2) 8-10 toistoa
Kulmasoutu yhdellä kädellä
Tuulimylly
Pistooli tai Bulgarialainen kyykky
Hallittu vuorikiipeilijä

3) Kone

4) 8-10 toistoa
Skorpioni
Latsivenytys (pumppaukset)
Kepillä olkapäät
Pohkeet pumpaten kulmanojassa

MEDIUM LIGHT WEEK 3/9

WARM UP kesto yht. n.15min

1-2 rounds

5+5 HALF KNEELING WINDMILL *plate, DB, KB

INCWORM & 2x TRICEPS PUSH UP & 8x HIGH SIDE PLANK MARS & 2x TRICEPS PUSH UP & INCWORM *both side

3x CLOCK OH LUNGE 10/12/14/15/17/18/19/21 *both side

--

2x 5+5 1-ARM FRONT RACK ELBOW ROTATION + 2 RDL + 2 FS + 2 PP + 2 BS + 2 GMS + 2 PWR J + 2 SJ + 2 OHS + 2 STS P

2x FS & PP x 2 + FS & PWR J x 2 + FS & 2 SJ x 2 + 1+1 FS & 2 SPLT J x 2

3+3 SHOULDER PRESS in SPLIT & OH SPLIT SQUAT *long split pos.

5 DIP & DRIVE (DD) + 2x1+1 DD & PP + 2x1+1 DD & PWR J + 2x1+1 DD & SJ + 2x1+1 DD & SPLT J *both side

2+2 STEPPING SPLIT JERK + 2+2 DROP INTO SPLIT + 2+2 PAUSE SPLIT JERK *dip + 2+2 JERK w/ PAUSE IN SPLIT

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SN BALANCE DRILL *dip & drive + dip & catch
2x3[1+1]@BB pal 1min

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SNATCH + HIP SNATCH *tanko liikkuu koko ajan
3[1+1]@80% sn-% pal 2min

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HIP CLEAN + pause SPLIT JERK *pause split position
3[1+1]@75-80% jerk-% pal 2min

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JERK SUPPORT *hold 3sec split position, both side
3[2+2]@80+% pal 2min

--

RDL *sn grip
5x8@RPE8 *2 reps reverse pal 2min

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WL BEGINNERS week 2/4

2 rounds:
10 AIR SQUAT
10 RDL *sn grip
5 OHS

--

SNATCH DROP
4x3@BB pal 2min

--

SNATCH PULL*full foot
4x4@RPE8 *2 quality reps reverse pal 2min

--

SNATCH
6x2@RPE8 *2 quality reps reverse pal 2min

--

BOX JUMPS
5x3 pal 2min

--

REVERSE HYPER
2x10 pal 2min

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ACCESSORIES 3 rounds / if you have energy (OpenGym alueella)

8+8@RPE8 ALTERNATIVE MILITARY FLOOR BENCH *DB

8 JEFFERSON CURL, BB *seiso korokkeella, lähde pyöristämään kaula-, rinta- ja selkärankaa pikkuhiljaa kohti varpaita, tangon korkeus nilkan kohdalle, ylös noustessa aktivoi pakarat - älä peruuta taaksepäin

5 SLOWLY NORDIC HAMSTRING CURL *hidas lasku alas siihen korkeuteen mihin saat pysäytettyä ja ojennettua takaisin, laita koroke eteen johon rinta hipaisee

5+5 NEGATIVE DL SPLIT STANCE, DB *on the toes

Run/jog 5km (3 kierrosta Hallipussi)
or
Row 5km
or
Concept bike 10Km

Z-press:
1x3 @66-68%
1x3 @75-77%
1x3+ @84-86%

Sets E2:30. Last set is AMRAP without failure.

MEDIUM LIGHT WEEK 3/9

WARM UP kesto yht. n.15min

1-2 rounds

2x OH HALF KNEELING FRONT LEG - 3x FORWARD & 3x45° & 3x90° *plate, both side

3x HIGH PLANK with SHOULDER TAPS & ARM SIDE RAISE & T-PLANK 5sec HOLD *both side

1-LEG GLUTE BRIDGE 5 sec HOLD & 8-10x HIP RAISE slow down *kantapää lattiassa, both side

--

2x 5+5 1-ARM BACK RACK ELBOW ROTATION + 2 SN SP + 2 SN PP + 2 SN BAL + 2 OHS + 2 SN DROP + 2 STS P + 2 SN TURN OVER in the sq pos. + 2 GMS SN DROP

1-2x 3 RDL + 3 SN PULL to PWR pos. *pause at the knee + 3 REVERSE SN PULL *close eyes + 3 PANDA PULL

3 TALL SN BAL *slowly & on the toes & 3s pause sq pos.

3 TALL SN BAL *on the toes & 3s pause sq pos.

3 slow HIP SN *3s pause sq pos. + 3 HIP SN *3s pause sq pos.

PWR SNATCH 4-pos. *hip & abv kn & blw kn & floor + SNATCH 4-pos. *hip & abv kn & blw kn & floor

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HIP SNATCH PANDA PULL + HIP SNATCH *same speed
3x2[1+2]@BB pal 1min

---

SNATCH PANDA PULL
2x3@70% sn-% pal 2min

---

pause POWER SNATCH + SNATCH BALANCE
*pause vastaanotossa
4[1+1]@70% sn-% pal 2min

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BACK SQUAT + 5x DEPTH BOX JUMP
*bs warm up 2-3 sets: 3+3+3 narrow-normal-wide stance, hypyn vastaanotto suorinjaloin
3x2@95% pal 2-3min

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WL BEGINNERS week 2/4

2 rounds:
10 RDL *clean grip
10 SHOULDER PRESS
10 FRONT SQUAT

--

DROP INTO SPLIT + SHOULDER PRESS from SPLIT *both side
3[3+3]@BB pal 2min

--

CLEAN PULL *full foot
4x4@RPE8 *2 quality reps reverse pal 2min

--

CLEAN + SPLIT JERK
4-6[2+1]@RPE8 *2 quality reps reverse pal 2min

--

FRONT SQUAT
4x4@~60-70% bw-% (bw 80% = 1RM FS) pal 2min

--

BOX JUMPS
3x6 pal 2min

--

RDL *sn grip
5x5@RPE8 *2 quality reps reverse pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

8+8 STANDING HIP FLEXOR RAISE, KB

3 MAX HOLD PULL UPS *vastaote, leuka tangon yläpuolella

8+8 LYING LATERAL FLEXION, BW/+WEIGHT *jalat sidottuna vyöllä penkkiin nilkan alueelta, alempi käsi suorana pään vieressä, ylempi käsi rinnalla

Every 2:00 for 10 sets:
1 overhead squats
– lisää painoa kierroksittain
jos mahdollista

Complete 1 Unbroken Set For Reps

• If Cannot Complete 10+ Unbroken, modified