Ring push up 4x12
Front squat 5x2

2-3 Rounds:
30s. Russian Ab Twist
Rest 15s.
30s. (Weighted) Superman Hold
Rest 15s.
30s. Medicine Ball Lateral Climbs
Rest 1min...

Clean + Jerk 6x1
Biceps curls 3x15
Triceps extensions 3x15"

OFF-SITE WORKOUT

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Metcon (time)

7 Rounds for time of:
7 Thrusters
7 Object facing burpees

Harjoituksen tarkoitus on kehittää voimakestävyyttä sekä maksimikestävyyttä. Tavoite on tehdä harjoitus mahdollisimman nopeasti aikaa vastaan.

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WARM-UP:

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Snatch complex

5x complexi läpi:

Hang power snatch + hang squat snatch + squat snatch from the floor

*Kuorma about 50-60% max
*Lepää 60 sec settien välissä

Relax & Enjoy Life !

Warm up
2 rounds
400m light run
10/10 banded standing fire hydrands
15 banded air squats
15 banded hip bridges
8 push up to downward dog
9-7-5 reps of todays workout movements : suitcase dl, hang clean and stoh. light and moderate weight.
then test one round 9-7-5 reps with working weight.

Workout (modified DB/KB "DT")
10 rounds for time
12 suitcase deadlifts (R/L)
9 hang clean (R/L)
6 shoulder to overhead (R/L)
Alternating times 1 full round with right or left hand. Totally you will do 5 time for both sides.
Use dumbbell or kettlebell for this workout.
goal would be use 22,5/15kg db or 24/16kg KB.
Accessory / Omatoimi ekstra
3-4 rounds
8-12 lawnmover row
8-16 hr push ups

equipments you need :
miniband for warm up
2-3 kb or db's

Ulkotreenit
Warm up
For 10 minutes
50 single unders
10-20 alt leg v-ups
10 empty barbell upright row
10 empty barbell strict press
10 barbell good morning

Workout
5 sets:
10-15 strict press with barbell @20/30kg
10-20 v-ups / tuck ups
20-25 push press @20/30kg
20-30 alt leg v-ups
rest 3 min bwn sets

Equipments you need :
barbell and spring collars
pair of weight plates
some mat or something where you can lay on floor (viltti/paita/matto)

Cool down
50 single unders
20+20 big arm circles
1:00 cobra to downdog pose
5/5 around the world

60s. Row/Bike/Run

10 Snatch grip deadlift
10 Muscle snatch
10 Push press (behind the neck)
10 OHS

45s. Row/Bike/Run

10 Active shoulders
10 Kipping swings
5+5 Hollow + Arch

30s. Row/Bike/Run

5 Hang Squat snatch
5 Strict Pull up/Ring row
5 Squat snatch
5 Ring dip/Push up

Mobility...

Back squat:
8x ~40%
6x ~50%
4x ~60%

MA:

A.
EMOM x6:
1.) Row/Bike/Run
2.) Walk out + Push ups
3.) Spider lunge + twist

Rest 1min...

EMOM x4:
1.) 5-8 Deadlift + 5-8 Hang Power clean
2.) 5-8 Front squat + 5-8 Shoulder press

Mobility...
- Lunge complex
- Pigeon
- Shoulders
- Front rack
- Couch stretch