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

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