Warm up(10)
10 pass through
10 good mornings
10 cal airdyne

10 halo
10 good mornings
10 cal row

10 pvc squats
10 good mornings
10 jing jang

Mobility(5)
1:00 min child's pose
1:00 min front rack stretch

Weightlifting(15)
Week one-strict press or bench

Fittrain(20)
4rds
20 s/a db hang clean and press 35/20-challenge up-60/45
20 db box step ups 35/20-challenge up-60/45
20 abmat sit up-challenge up-ghdsu
400m run

Opt(12)
3x3 hang snatch practice
3x2 tng deadlift
tabata row
5x5 superman

Finisher
30 band pull aparts
15 side plank punch thru per
30 v-ups
1:00 min ham stretch

10 x 2-3 jerks with 3s pause at catch.
2:00 send-off. Moderate to heavy weight

Build up to a heavy set of
Clean pull + 2 hang power cleans

Työntö veto + Raaka Rive + Rive

7 x (3+2+1)@75-85%

Valakyykky 5x3@70-80%

Korkea Te-veto polvelta + tempaus tempaus (pukit)

6-8 x (1+1)@75-85%

Back squat built a daily 20rep max
Ring dip 4x8

"AMRAP 12:
5 Pull-Ups
10 Burpees
15 Kettlebell Swings @24/16 kg
20 Double-Unders"

Takomo Weighlifting Snatch

-sana on vapaa

Yhteiset alkulämmöt (alkaa klo 18)

Maastaveto 5x5x82%

Sivutaivutus 3x15-25/puoli

Leuanveto, vastaote 3-5 sarjaa

4x 7min ON/3 min OFF
1. 800m run + max rep clusters 60% of c&j max
2. 1000m row + max reps KB swings 32/24
3. 750m ski + max reps squat snatch 60% of snatch max
4. 200DU/500 SU + max reps T2B

Score is total repetitions

3 rounds of
10 plate rotator cuff
15 plate reverse flies

4 rounds of
10-15 bicep hammer curls
max hold in 90 degrees

4 round of
15 banded triceps
10 skull crushers

Core
3 rounds of
10 strict one leg half t2b
max L-sit hold

EMOM7
6-10 V-ups
6-10 L-sit leg lifts
6-10 Hollow hold

Takakyykky merkkiin jossa 3 sek. pito, sen jälkeen vauhti pohjasta.

6x3@65-75%

Kuntopiiri 40 min
20 Pystypunnerrus 20/15kg
40 Polkupyörävatsat
25 kyykkyä levyapainon kanssa
7 Negatiivinen leuka, 3 sek laskulla
10 Boksihyppyä
10 kohautus, raskaat käsipainot