Warm Up

3 times with cardio machine
40s easy, 20s moderate, 10s fast, rest 20 sec about
then 2 sets
5+5 lunge + streching + 5 pause wall squats
:30 Push Up Plank
5 HR push ups
5+5 single arm kb snatch
5+5 half kneeling kb bottom up press
10 alt leg v-ups

Strenght

Overhead Squat 3x5 and 2x3 reps@50-70%
rest 1.5-2.5 min bwn sets
Military Bench Press 3x5 and 2x3reps@50-70% of 1rm
rest 1.5-2.5 min bwn sets

Metcon
Every 3 min for 15 minutes (5sets)
5+5 kb hang snatch @24/16kg
5-10 strict pull ups (you can do banded also)
10-15 V-ups

Accessory Work
3 sets
8/8 single arm db oh lunge walking steps
8/8 single arm floor press, hip bridge position (eli tee lantionnosto ja siitä sit yhden käden penkki punnerrus
8-12 rolled up ghd back extensions (selkärullauksella ylös)
rest 1-2 min bwn sets

Warm up
2 rounds
1.5 min cardio
5 inch worm with push ups
10 air squat + 5 squat jumps
10/10 single leg rdl
:30 side plank Hold R/L
then do the movement prepping and if not chance to use many cardio machine take
just one you like.

Treshold Metcon
EMOM 8
odd : row x 30 sec @20 min pr pace
even : Burpee over rower (sideways) x 8-10 reps

EMOM 8
odd : ski x 30 sec @20 min pr pace
even : DB Snatch x 10-12 reps @rx db

EMOM 8
odd : air bike x 30sec @20min pr pace
even : toes to bars x 8-12 reps

rest 2 min bwn sets, total time 28 minutes.

Accessory Work
3 sets
16-24 alt hand bicep curls with dumbbells
16-24 french tricep push down (medium band, stick through it)
16-20 reverse flyes with 1.25-2.5kg plates
rest 1-2 min bwn sets

10 sets each for quality, before moving on to the next:
10 Barbell Bicep Curl
10 Chest Supported DB Row
15 Banded Bicep Curls -overhand grip
15 Banded Overhead Tricep Extensions
- Rest as needed, unbroken sets

Every 5min, 4 rounds
10-20 cal ergo
10 thruster
6--10 bar over burpee

Bike in - Row Out

For time :

Bike 5k

...into 5 rounds :
20 Box Step-Ups
20 Kettelebell Swing
10 Push-Ups
...into
Row 2k

DELOAD-LIGHT WEEK

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tee omat WARM UP n. 15-20min

no shoes

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Voit halutessasi ottaa tällä viikolla tempauksen ja työnnön maksimit, mikäli viime viikolla jäi välistä.

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SNATCH HIGH PULL *full foot + MUSCLE SNATCH + POWER SNATCH + NINJA SNATCH + SNATCH
*no hook grip
2[2+2+2+2+2]@barbell, 4-5[2+2+2+2+2]@40-50+% sn-%, rest btw sets 2min

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EMOM20
1. Row 10/12 cal / Bike 6/8 cal / 4 Sled push *calories: 10 & 6 ladies and 12 & 8 gentleman
2. 8-10 Alternating DB snatch
3. 8-12 v-sit ups / dead bug
4. 8 Burpee to target
5. rest

*minuutin aikana n. 45s työ ja 15s lepo/siirtymä

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LOPPUAIKA KEHONHUOLTOA!

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video: row / rowing

video: alternating DB snatch

video: v-sit ups

video: burpee to target

42195 m

Warm Up

Löytyy taululta

Strenght (15-20 mins)
Bench Press 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
5 rounds
40s of double unders or single unders
6-12 pull ups / hardened ring rows
3-5 hspu / box hspu / a-push ups

rest 5 min

5 rounds
40s of double unders or single unders
6-12 V-ups
2-3 wall walks / inch worm + push ups in place

EMOM x 10

2 power clean + 1 jerk 60-70%

BE FAST / Not too heavy

3RM in 20min: Hang Power Snatch

Don´t exceed the time limit. Go by feel