Warm Up
5-10 min easy cardio with machines you like
sitten yleisvenyttelyä
then 2 rounds

20 shoulder taps
10 plate GTOH
10 tall kneeling plate halos (5/5)
10 goblet squats

tämän perään tee tarvittavat liikekokeilut ja aloita treeni (eli yks osio kestää 8-12 min = 4x8-12 min = 32-48 min total. Ota tarvittaessa 1-2 min tauko osioiden välissä.
Valitse kierrosten määrää sen mukaan et huomenna on voimapäivää, eli jos voima ei paras niin tee lyhyempi treeni tänään ja satsaa huomiselle enemmän.

METCON
2-3 rounds of:
2-minutes @ easy pace: Assault bike/Bike erg/Easy run
2-minutes: 1 Rope climb, go every 20 to 30-seconds (4-6 köysikiipeilyä jokaisella 2 min aika ikkunalla)
+
2-3 rounds of:
2-minutes @ easy pace: Assault bike/Bike erg/Easy run
2-minutes: 8-10 WALL BALL SHOTS EVERY 40 sec (3 sets total)
+
2-3 rounds of:
2-minutes @ easy pace: Assault bike/Bike erg/Easy run
2-minutes: 7.5-10m hs walk/ 1-2 wall walks , go every 20 to 30-seconds
+
2-3 rounds of:
2-minutes @ easy pace: Assault bike/Bike erg/Easy run
2-minutes: 1-3 ring mu's / 2-4 bar mu's or burpee pull ups go every 40-seconds

Midbody work
2 sets
5+5 TGU
10+10 banded half kneeling pallow press + trunk twists (pause 2s on each press and twists end)
10+10 plate windmill
rest as needed

Cool down
:30-45 cobra to downdog pose
:30-45 wall pec strech
1 min v-sit strech (kevyesti)
2-3 min light row

EMOM 12
A) 8 Double DB/KB Squat Cleans
B) 6-12 Strict Handstand Pushups
C) Rest

9 Min EM1/2OM of:
BB Jerk
85-90% 3RM 3 reps
Ogni 1:30 x 6 sets
Usa le % riferite al 3RM trovato la settimana scorsa. No drop n’go. Non staccare mai le mani dal
bilanciere ma comunque non usare il touch n’go.

• 12 Min EMOM of:
1st Min
BB Back Squats
80% 1RM 3 reps
2nd Min
Strict Handstand Push Ups 5-8 reps
Seleziona la variante: a pavimento o Deficit (10/5 cm)

• For Time:
Plyo Box Jump Ups (60/50 cm) 30 reps
Two-Arm KB American Swing (24/16Kg) 60 reps
Plyo Box Jump Ups (60/50 cm) 30 reps

• 3-3-3 of:
BB Squat Clean
3RM
90% 3RM 3-3 reps
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

• 2-2-2-2-2-2 of:
BB Squat Snatch
95% Heavy 2-2 reps
Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
di avere ancora 1 rep di margine. Poi con il 95% di quel carico fai altri 2 sets. No drop n’go. Non
staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

• For Time:
BB Power Snatch (50/35Kg) 15 reps
C2B Pull Ups 15 reps
BB Power Snatch (50/35Kg) 12 reps
C2B Pull Ups 12 reps
BB Power Snatch (50/35Kg) 9 reps
C2B Pull Ups 9 reps

10 Min AMRAP of:
Handstand Push Ups 4 reps
Double Unders 16 reps

• (1+1+1)-…-(1+1+1) of:
BB Hang Squat Snatch + Snatch-Grip Push Press + Snatch Balance
1RM