Warm Up
crossover symmetry activation / band pull aparts
then 2 sets
1:30 rowing
5+5 lateral box step ups 60/50cm
5 box jumps, step down
5 inch worm to strict/jumping pull up ( do this under pull up bar)
5+5 single arm ring row
:30 HS Hold
then
some short squat/oh position mobility

Movement prep, test interval movements.

INTERVALS
7 SETS
1 LEGLESS ROPE CLIMB / 1 NORMAL CLIMB
3 PARALLETTE HSPU / DEFICIT HSPU
5 HANG SQUAT CLEANS @60/42.5KG
REST 90S BWN SETS
goal is to move fast and unbroken sets, but challenge the skill level with hspu, be fast with barbell. target sub 1 min, cap 1.5 min.

Strenght
FLOOR PRESS 6-5-4-3-2-1 reps , build to heavy single, go by feel, NO FAILURES, JUST GO BY FEEL.
rest about 2 min bwn sets
TEST MOVEMENT BEFORE GOING FOR THAT 6 REPS, GOOD START WEIGHT ABOUT 40-50% OF 1RM

Accessory Work
3 sets
12-15 DOUBLE DB SOLDIER BENCH PRESS
10+10 BANDED HALF KNEELING TRUNK TWIST (KORP0/LUNGE ASENTO, JOS OIKEA JALKA EDESSÄ, VARTALON KIERTO MYÖS OIKEALLE) STOP 1 SEC ON EACH REP
20-30 ALT LEG V-UPS
rest 2 min bwn sets

Cool down
2-3 min light cardio
1+1 min forearms streching
1+1 min banded bully strech
1 min cobra to downdog
1 min prayer pose

20 EMOM:

1. Air squats
2. Squat jumps
3. Step back lunges
4. Jumping lunges
5. Rest

Laske tehdy toistot yhteen.

Warm Up
3 times with cardio machine
40s easy + 20s moderate + 10s fast, rest 20 seconds.
then 2 sets of:
5 inch worm with push up
5+5 squat strech
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then 2 sets with barbell
3 snatch deadlift + 3 hang muscle snatch + 3 snatch grip pp + 3 snatch balance to (power snatch pos)

Weightlifting (add + 2.5kg to each set compared to last week)
Emom 5
5 power snatch @light weight @50-55%
rest 1 min
Emom 5
3 power snatch @moderate weight @65-70%
rest 1 min
Every 0,5 min for 5 minutes (10 sets)
1 power snatch @heavy weight @80-85%
rest 1 min
Emom 5
3x3 power snatch @moderate weight and finish with 2x5 reps @light weight

total time for workout is 23 minutes with 3x1 min rest periods.

Strenght (this can be front squats also or speed back squats on those 3 reps)
5 sets of :
2 tempo back squats (3:1:1.1) + 3 normal back squats, starting at 45-50% of 1rm
rest 2-2.5 min bwn sets

Metcon
3 sets 3 min on / 1 min off
21/17 calories of rowing / KB Swings / Bike Erg
30 air squats
Max Reps of Burpee Over Rower / KB / Barbell

Cool down
2-3 min light cardio
1+1 min hip flexor strech
1+1 min quad strech
1-2 min v-sit strech

Kaikkea vetreyttävää

Back Squat

5 x 3 x 85%

3 rounds

400m bike
10 air squat
10 ring rows
10 push Ups

Banded Facepull-apart: 100 reps AFAP.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Snatch Grip Push Press + OHS

3 x ( 5 + 1 ) x 65%

Power Snatch

5 x 2 x 68 - 73 %

5-9 : 4-3-3-3-2
10-14 : 9-8-7-7-6
15 - 19 : 12-10-8-8-6