Triset x 3 rounds!

KB Clean and Strict Press x 8 each*
Rest 60s
DB Tate Curl x 8
Rest 60s.
Plate Halo x 8 each direction
Rest 60s

*Each rep is a clean and strict press
- Improve on last week if possible

4 Rounds:

1:00 Cardio
5 GM
10 Air Squat
5 DB Shoulder Press
10 Ring Rows

1) Squat clean 5x3x60%
2) Clean pull 3x3x105%

For time:
35/50 cal. ergo
1:00 L-sit hold
50 wall-ball shots

Scaled WOD
For time:
21/30 cal. ergo
1:00 plank hold
50 wall-ball shots

Warmup 200m Easy Swim

Main Swim:

4 x 300m Swim

Rest 4:00 between

Cool Down 200m Easy Swim

MEDIUM WEEK 7/8

WARM UP kesto yht. n.15min

10 OH LUNGE with LEG RAISE, plate

5 NORMAL GRIP PULL UP with banded, myötäote

8-12 PLATE OH SIT UP

20 GLUTE BRIDGE UP TO On The Toes with 1-ARM SIDE RAISE jalat kiinni toisissa, päkiälle nousu peppu ylhäällä samalla vieden suoraa kättä sivulle, pidä kokoliikkeen ajan peppu irti lattiasta 5cm

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2x5+5 1-ARM FRONT RACK ELBOW ROT. + 2 SP + 2 PP + 2 PWR J + 2 SJ + 1+1 SPLT J + 2 OHS + 2 STS P + 2 GM S SJ DROP

3 HIP M ST CL *slowly & FS *3s pause sq pos.

3 HIP CL BAL *slowly & on the toes & 3s pause sq pos.

3 HIP CL BAL *on the toes & 3s pause sq pos.

3 HIT to PWR pos. + 3 HIT & HIGH PULL + 3 HIT & HIGH PULL & LEG EXTENSION + 3 HIT & CL

3 CL PULL to PWR pos. + 3 REVERSE CL PULL

3 CL + 3 PWR CL

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HIP CL HIGH PULL + HIP CLEAN + PWR JERK + SQUAT JERK *same speed pull and clean, high pull full foot
1+1+2+2@up to 45% jerk-% pal 1min

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SNACTH
3x3@BB, 4x3@up to 40% sn-% pal 2min

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CLEAN + SPLIT JERK
3[2+2]@BB, 4[2+2]@up to 40% j-% pal 2min

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BACK SQUAT *warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@90% pal 2min

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WL BENINGERS week 2/4

CLEAN PULL to POWER POSITION
3x5@up to 70% bw-% pal 2min *(bw 70% = 1 RM CLEAN & SPLIT JERK)

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CLEAN PULL to POWER POSITION + CLEAN (high) PULL above knee *full foot, same speed
4[1+3]@RPE8 *2 quality reps reverse pal 2min

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CLEAN PULL to POWER POSITION + CLEAN above knee + PUSH PRESS
4-5[1+2+1]@RPE8 *2 quality reps reverse pal 2min

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FRONT SQUAT
3x5@~50% bw-% pal 2min *(bw 80% = 1RM FRONT SQUAT)

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ACCESSORIES 3 rounds (OpenGym alueella)

8+8 STANDING HIP FLEXOR RAISE, KB

15-20 SEATED HIGH ROW, BANDED

5@81-97% bs-% SUMO DL, BB

Maastaveto 2x2x85%

Kulmasoutu 5x10 (noin 25-30%)

Stoppiveto 3x5x40%

Russian twist 3x20 (10/puoli)

-tee kaksi vikaa liikettä vuorotellen-

Snatch High Pull + High Hang Squat Snatch + Snatch Drop @ Light weight ( Barbell moves all-time)

5 x ( 1+1+1 )

Snatch Deadlift + Power Snatch

1 + 1 x 60% - 1 + 1 x 95% ( OF Power Snatch )

5 x 3 High Box Jumps

EMOM 12

Minute 1 : 5 + 5 Dumbbell Row
Minute 2 : 40 sec. Jump Rope
Minute 3 : 10 - 15 Push Ups

Warm Up
2 rounds
2:00 cardio machine (add speed during 2 min)
6 lunge elbow to floor strech
3 dynamic squat strech
6+6 suitcase deadlifts
6 scap pull ups + 6 ring row

then start to test movements and find the right weights

Workout
Every min for 20 minutes (5 rounds)
1) Double DB Bench Press x 10-12 reps
2) double kb deadlifts x 10-12 reps 2x24&32kg
3) Strict Chin Ups x 6-8 reps
4) V-Ups x 10-12 reps

Accessory Work
3 sets
2-3 rope climbs
20 deadbugs
:30 Side Plank R/L
rest 1 min

Cool down
2-3 min light cardio
1+1 min quad strech
10-15 banded pass throughs
30s tricep strech