STRENGTH PROGRESS 6/13 - MEDIUM WEEK

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WARM UP 2 rounds ~15min

8 BEAR LEAN BACK PUSH UPS

5 + 5 HIP AIRPLANE

8 SUPERMAN SWIM (I-A-I) + CRUNCH STRAINGHT LEG

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HIT & LEG.EXT HIGH PULL above knee + POWER SN
2[2+1]@kevyt pal 1-2min

SN HIGH PULL + MUSCLE SQUAT SN + OHS
2[4+4+4]@30%, 2[4+4+4]@40% pal 2min

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PAUSE SPLIT JERK 3 sec -pause split position
4x3@nousu 78%, 4x3@82-87% pal 2-3min

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LUNGE FORWARD -saksiasennon pituus/leveys, pidä torso pystyssä, aloita heikommalla
4[5+5]@RPE9 -kilot niin, että jää vielä 1 toisto varastoon, askelkyykkyjen välisssä 30 s palautus ja heti perään
HIP THRUSTERS
5/4/3/2@RPE9, pal 3min

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ACCESSORY
3 x MAX REPS TOES TO BAR / KNEE TO CHEST
3 x 12 GOOD MORNING

Warm Up
1 min each machine easy pace then some
mobility for few minutes

Metcon
Emom 28
Min 1: 15/12 Calorie Row
Min 2: 15 Kettlebell Swings (24/16kg)
Min 3: 15/12 Calorie Bike Erg or 12/10 cal ab
Min 4: 15 GHD SIt Ups / V-Ups
Min 5: 15/12 Calorie Ski
Min 6: 5 Sandbag Cleans / Power Cleans
Min 7: Rest 1:00

Muscle Up Training
then practise this drill for 5-10 minutes as you like / need
https://www.youtube.com/watch?app=desktop&v=u5SR0wYa61c
2-3 times of 2-3 reps both ways, without plates and with plates. Focus on fast turn over

then few reps of banded bar muscle ups (käytä eka sarjaan niitä paksumpia nauhoja ja sit 2xred)

Gymnastic strenght
3-5 rounds
2-3 Ring Muscle ups or 2-3 Banded Bar Muscle Ups (sharp ones) (use red ones if good day!)
4-5 Kipping Deficit HSPU use 2x20/1x20kg plates
rest 1.5-2 min

Midbody Work
3 rounds
10 pulse ups
10 standing pallow press R/L
10+10 or 20 landmine twists @10kg
rest as needed

Cool down 1 min each machine

4-6x

Ergoilla
5min Pk (sininen)
3min VK2 (polar ja suunto keltainen / garmin oranssi)
1min lepo

1600m row
100 pull-ups
200 push-ups
300 squats
1600m row

3-4x 2 @raskas

2x 1+1+2 @65-70%
2x 1+1+1 @72-75%

1a) Deadlift 5x5x70%
1b) Weighted GHD -hip extension 5x10
1C) Weighted dip 5x5
3 rounds super set, no rest between sets.
5 behind the neck pull ups
10+10 bulgarian deadlifts with heavy kettlebells
15 deadlifts weight around 40%-50% of 1rep max

Partner workout
For time
200 one arm DB thruster 22,5/15
200 one arm DB bent over row
200 mountain climber
200 back extension

Share repetitions anyhow with your partner

Snatch Push Press + OHS

3 x ( 5 + 1 ) @ 70% Snatch

Lat Foam Roll 1:00 / Side
Banded Lat Stretch 1:00 / Side
Barbell Thoratic Opener 1:00
Active Spiderman 1:00
Pigeon Pose 1:00 / Side