EMOMx21
1) 13-18 wall ball @6/9kg
2) AMRAP: 4 box jump overs @60/50cm + 6 push ups
3) rest

Warm up

A) 4-6min erg

B) 3 rounds:
10-8-6 kang-squat
4+4 world's greatest stretch
6 push-up to downdog

C) 3-4 sets increasing weights in back squat and bench press

Workout

A) Back squat
5x4 @78-81%
2,5-3min rest between the sets

B) Bench press
5x4 @78-81%
2,5-3min rest between the sets

C) EMOM9
1. DB push press
2. Ring row
3. Pistol squat
40s work / 20s rest

Deadlift

3 x 10

Send Off 3:30

Suitcase Deadlift w/ KB

5 x ( 6 + 6 )

Go Every 2:30

Dumbbell Bench Press

4 x 8 ( Each ) Alternating

SO 2:30

Warm Up
3 rounds
1 min row
10 glute bridges
10-15 ring row
10+10 single leg RDL Or suitcase deadlifts

Strenght
Back squats 5 reps @58-60% + 5 reps @68-70% + 8-10 reps on last set @78-80%
Front Squat 3-4x5reps @1x60 and 2-3x70%
rest 2-3 min bwn sets

Metcon
Rowing
5-6 rounds
1 min @1-2km pr pace (7-10 sek nopeampaa kuin 5km pr pace)
2 min @10km pr pace (5-7 sek hitaampaa kuin 5km pr pace)
rest 60sec bwn rounds

Accessory Work
3-4x 12-15 kipping/butterfly pull ups (or c2b)
3-4x 12-15 alt hand bicep curls (per hand)
3-4x 15-20 ghd hip extensions or reverse hyper @light/moderate
rest as needed

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

LIGHT/MAXIMAL WEEK 2/15

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WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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10 GOBLET SQUAT, KB/DB/PLATE + 10 DUCK WALK / LUNGE w/ LEG RAISE
10 REVERSE ROW *penkkiote, suoravartalo, kevennys jalat koukussa
10 FROG GLUTE BRIDGE HOLD w/ PULLOVER, PLATE
5+5 BANDED SHOULDER ROTATION STRAING ARM *takaaeteen ja edestä taakse

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2x 5 1-ARM FRONT RACK ELBOW ROTATION + 5 CLEAN RACK DELIVERY

3x 3 TRAP PULL + 3 MUSCLE SQUAT CLEAN + CLEAN BELOW KNEE the barbell is in the power position

2x 3 PANDA PULL foot work squat stance + 3 HIP PANDA PULL full body triple extension & elbows up & bringing the bar back to the hips and the legs to the starting position -- no barbell + 3 HIP PANDA PULL with barbell

2x 3 JUMP FROM POWER POSITION w/ BB + HIP POWER CLEAN the barbell is in the power position

2x 3-POSITION POWER CLEAN + 3 POWER JERK + 3+3 SPLIT JERK floor + below knee + hip - pauses in the receiving position

3x FRONT SQUAT + OHS + BACK SQUAT + OHS

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BACK SQUAT
*warm up 2-3sets: 3+3+3 narrow+normal+wide stance
1@rise to the day's maximum

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DEADLIFT
1@rise to the day's maximum

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CONCENTRIC QUARTER SQUAT JUMP
*blocks/rack pins - Drive as hard as possible to jump maximally!
3x5@up to 20% bs-% pal 2min

FOR TIME
3 Rounds:
15 thruster @40/30kg
12 chest to bar

tc: 9min