3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps

Rest 4 Minutes Between Rounds

Round 1: 60/40kg
Round 2: 50/35kg
Round 3: 40/30kg

EMOM 3 x 6

Penkkipunnerrus 12 - 10 - 8 - 6 - 4 - 4 50 - 80%
Istumaannousu lisäpaino mukana (DB/KB) x 8

10 rds 2min. work/1min. rest
10-15cal ergo
rest of time db snatch alt.

Kyykky 2x95%

Penkki 3x5x70%

SitUps 5x8

Suorinjaloin mave 2x20
-kevyt

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

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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