EMOM 12 (4 rounds)

1) 12 toes to bar
2) 10 bar over burpee
3) alt: 4 squat clean/6 power clean @55/40kg

30min EMOM
1) bike
2) round of cindy
3) 10x ttb

For time
21-15-12-9
Chest to bar (or pull-up / jumping chest to bar)
DB thruster 2x22,5/15

Rest 1:1 between the rounds

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

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Deadlift
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
-On the last set goal is to hit about 8 reps or so
- rest 3-5 min b/w sets
- Spend min 10 minutes to built up to work weight

500m row
3x
7 goblet gang squat
5 bird dog row e/s
3 broad jump
spend 7 min to built up to work weight

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Back Squat
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
-On the last set goal is to hit about 8 reps or so
- rest 3-5 min b/w sets
- Spend min 10 minutes to built up to work weight

45 min PK
3000m jog
3000 m row
500 rope jumps
1 min plank
1+1 min side plank

HEAVY WEEK 4/8

WARM UP kesto yht. n.15min

1-2 rounds

10 OH LUNGE with LEG RAISE, plate

3-5 NORMAL GRIP PULL UP with banded, myötäote

8-12 PLATE OH SIT UP

20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä koko liikkeen ajan peppu irti lattiasta 5cm

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

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

3+3 SP in SPLT & OH SPLT S *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 SPLT J + 2+2 DROP INTO SPLT + 2+2 PAUSE SPLT J *dip + 2+2 SPLT J

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CONCENTRIC SPLIT JERK *both side, rack/blocks dip high
4x3@up to 50% j-% pal 2min

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PAUSE SPLIT JERK + SPLIT JERK *rack/blocks, 2sec pause dip pos.
2+1@50%, 1+1@60%, 2[1+1]@66-70% pal 2min

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SPLIT JERK
1@73-75%, 1@77-80%, 2x1@81-85%, 1-2x1@85-90% j-% pal 2-2,5min

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PAUSE BACK SQUAT *first squat 5 sec pause squat position
3x5@60% pal 2min

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ACCESSORIES 3 rounds (OpenGym alueella)

12 DB TRICEPS EXTENSIONS from the floor & MAX REPS PUSH UP penkkiotteen leveys

8@65-78% bs-% SUMO DL, BB

8+8 PLANK BANDED CRUNCH viritä kuminauha räkistä, pujota kuminauha nilkan ympäri, käy lankku asentoon ja lähde tuomaan polvea kohti rintaa

For Time
5-10-15-20-25-20-15-10-5 reps of:
- Push-ups / Ring Push-Ups
- KBS (US) 24/16kg

TC 15min

High Hang Squat Snatch ( On Blocks )

2 x 2 @ 50%, 2 x 2 @ 60 %, Find 1 RM

Snatch Balance + SN Grip Push Jerk

5 x ( 1 + 3 ) @ 50 - 60%

Narrow Grip Power SN ( Jerk Grip )

5 - 7 x 1 @ 45 - 55%

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