Warm Up
2 rounds
1.5 min rowing
1.5 min air bike
5 inch worm with push up
:30 HS HOLD
10 box step ups
5+5 single arm db hang c&j
5 scap pull ups + 5 kipping knee raises

test workout movements and get ready for work

For time
50/40 cal row
40 single db box step ups @22,5/15kg
40 hspu
50/40 cal air bike
40 single arm db hang c&j
40 toes to bars

target time sub 18 minutes, cap 24 minutes

rest 5 minutes

For time
25/20 cal row
20 single db box step ups @22,5/15kg
20 strict hspu
25/20 cal air bike
20 single arm db hang c&j
20 toes to bars

target sub 10 min -> cap 14 minutes
switch arms every 5 rep on db hang c&j
Scale the reps scheme 30/15 if feeling like thats smarter for you to keep intensity!

Cool down
2-3 min light cardio
2+2 min upperback/lat/side smash
1+1 min glute smash
1+1 min couch strech
1+1 min glute strech on box
1+1 min banded bully strech

Power clean + Push Jerk

5 x ( 1 + 3 ) x 75 - 80% of C&J

Behind Neck Split Jerk

5 x 3 x light weight ( 3 sec pause on catch )

3 rounds

1:00 Bike
10 Walking Lunge
8 Box Step Ups

Maanantai
Warm Up
3 rounds
1:00 ski
5+5 single leg rdl
5+5 suitcase upright row
5+5 single arm push press
3 burpee pull ups
2 wall walk
:20 HS hold

start to raise to weights for workout.

Metcon
2 sets
15-12-9 reps of (women 12-9-7)
Ski
6-5-4 reps of
TNG Power Clean&jerks @50% of 1rm
Goal is to hit unbroken sets. Go Moderate pace on ski.
rest 1:1 bwn sets

then rest / prepare for 5-10 minutes

For time
15-12-9 reps of
c2b or pull ups (kip/butterfly)
Deadlifts @50% of 1rm

rest 5 min

9-7-5 reps of
burpee pull ups
wall walks

Cool down
1+1 min calf strech
1+1 min achilles strech
1+1 min hamstring strech
1+1 min banded front rack strech (ja kallista päätä vastapuolelle venyttääksesi lavankohottajaa/niskaa)
1+1 min banded tricep strech (light band)

GYMNASTICS CAPACITY

EMOM 4
max reps ub hspu

-rest 2min-

EMOM 4
max reps ub strict toes to bar

-rest 2min-

EMOM 4
max reps ub strict chin up

-rest 2min

Accumulate
2min hollow hold
3min handstand against the wall

For Reps
Min 1- ME Pistol Squats
Min 2- ME MU
Min 3- ME Power Cleans
Min 4- ME Pistol Squats
Min 5- ME HS walk
Min 6- ME Power Cleans
@52.5/35

3 min DU practice
then 3 x
5 pistols of the box e/s
8 DB Bent over row e/s
3 depth jumps

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Back Squat

4x8 @70% of 1rm

000,300,600,900

STRENGTH PROGRESS 9/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER, lintti

5 + 5 HIP AIRPLANE

5 + 5 WALL PRESS BANDED DEAD BUG

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POWER CLEAN + POWER CLEAN Above Knee + SPLIT JERK
2[1+1+1]@50%, 2[1+1+1]@60% ty-% pal 2min

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PAUSE SPLIT JERK 3 sec -pause split position
3x1@nousu 66%, 4x2@71% pal 2-3min

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LUNGE FORWARD -saksiasennon pituus/leveys, pidä torso pystyssä, aloita heikommalla
3[6+6]@RPE10 -kilot niin, että ei jää yhtään toistoa varastoon, askelkyykkyjen välisssä 30 s palautus ja heti perään
HIP THRUSTERS
5/3/2@RPE10, pal 3min

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3 POSITION BACK SQUAT -foot narrow + normal + wide
4-5[3+3+3]@40-50% pal 2-3min

10 kierrosta (aikaraja 30min)

5 Yleisliike käsien irrotuksella
15 Kahvakuulaheilautus
20 Istumaannousu
30 tuplanaruhyppy

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