1:00 Active Spiderman
1:00 + 1:00 Pigeon Pose
1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Banded Triceps Stretch
1:00 + 1:00 KB Pectoralis Smash

5x5 Back Squat @75%
- Rest 2-3min btw sets

3 Rounds:

10 Air Squat
5 Push Up to Down Dog
10 Walking Lunge
:20 Hs Hold

Sccumulate 50 ghd sit ups
everytime you break 30 DU's

15min AMRAP

100 Double unders
50/35cal Bike
25 Ring dips

For time:

3 Rounds

15 Double DB Squats
15 Handstand Push Ups

Then 400m Farmers Carry with DBS

Then

3 Rounds

45 Air Squat
15 Double DB STOH

Dumbbells 22,5/15kg

15-20m

Bench Press

6 x 6 x 60%

Viikko 13 (3/4) (next week will be deload)
Ensi viikolla (14) vois olla sauma käydä hieronnassa esim ke,to tai pe niin sais nätisti treenien sisälle upotettua)

Maanantai
Warm Up
Band Pulls + 10-15 hip bridges + 5-10 single leg hip bridges + 5+5 dynamic squat strech
then 2 rounds
1-1,5 min rowing
3 clean pull + 3 hang power clean + 3 press + 3 tempo front squat + 3 jerk balance
rest 30-45 sec bwn rounds

Weightlifting
3x Power clean + Push Press + Squat clean + split jerk @40-50%
3x power clean + split jerk + squat clean + split jerk @60-70%
Clean Jerks
1@80% , rest 20s 1@80%, rest 30s, 1@80%
1@83%, rest 30s, 1@83%, rest 45s, 1@83%
1@85%, rest 45s, 1@85%
1@88%, rest 60s, 1@88%
rest 2-3 min bwn "sets"

Strenght
Back Squat 5x2 reps @80-85% of 1rm. (should have like 1-3 reps in tank)
Control Tempo very nicely all the way down, no free landing. Strong / Solid Squats and Pressing.
GO every 2-3 minutes for new set.

Accessory Work
3 sets
8+8 bulgarian split squat
rest 30-45 sec
5-7 strict tbb
rest 30-45sec
8-14 kipping toes to bars
rest 2-3 min

Cool down
2-3 min light air bike
1+1 min couch strech
1+1 min piriformis strech
1 min cobra to downdog pose

Max strict ring dip

One Set

Max Strict Pull Ups

One Set