A,
Front Squat 5-4-3-2-1

The goal is NOT to hit a new PR.
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
"Otis"
As many reps as possible in 15 mins of:
1 Back Squat, 1.5x bodyweight
1 Shoulder Press, 0.75x bodyweight
1 Deadlift, 1.5x bodyweight
2 Back Squats, 1.5x bodyweight
2 Shoulder Press, 0.75x bodyweight
2 Deadlifts, 1.5x bodyweight
3 Back Squats, 1.5x bodyweight
3 Shoulder Press, 0.75x bodyweight
3 Deadlifts, 1.5x bodyweight
...
Continue adding 1 rep each round to each movement until time expires.

C,
3 rounds for quality of:
Chin Over Bar Hold, 10 secs
Bottom Of Ring Dip Hold, 20 secs
Starfish Side Plank, L 20 secs/R 20 secs
[ Wall Sit, 40 secs + Bicep Curl ], pick load
Rest 1:30

CORE:

EMOMx6
2) 40s mountain climber with pause
3) 20s+20s tuck roll

1. False grip pull up x 3-5
2. Inverted burpee x 6
3. Med ball sideways throw x 10/10
4. Box muscle up with rings x 4-10
5. Front row + goblet bicep curl 10+10

AMRAP 20 min

1. Ring dip to tuck hold/L-sit x 3-5 (RPE 8-9)
2. Single leg squat (heavy eccentric - light concentric) x 3/3 Rest 2 min 3 rounds RPE 9

MAXIMAL WEEK 14/15

WARM UP n.15-20min 8-10min omat tai ohjelman mukaan + 8-10min tekniikka

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DOWNWARD FACING DOG with
10x CALF RAISE/LEG EXTENSION &
3-5x ALTERNATING LIZARD with HIP EXT. ROTATION & COSSACK SQUAT with KNEE TAPS / HAND SUPPORT SIDE SQUAT

6+6 KNEELING THORACIC ROTATION *kämmen takaraivolla

MODIFIELD DEADBUG HIP FLEXOR HOLD with BANDED & 12x PULLOVER *plate, kuminauhan veto nilkassa/polvessa

5 COPENHAGEN RAISE + 20sec PLANK HOLD *penkillä/boxilla jalkaterän/polvi tuella, alempi jalka koukussa

40sec DEEP SQUAT STRETCH with plate

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*with barbell 😁
5+5 1-ARM FRONT RACK ELBOW ROTATION
10 RDL *bench grip
5 THRUSTER
5 DEADLIFT
5 GOOD MORNING OH on the toes
5 BENT OVER ROW

2x 3-POSITION SNATCH *floor + below knee + hip
2-3 OHS
2-3 SNATCH DROP
2-3 SNATCH BALANCE

2x 3-POSITION CLEAN *floor + below knee + hip
3+3 SPLIT JERK
2-3 POWER JERK
2-3 SQUAT JERK

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SNATCH
3-6x1@80% pal 2min

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CLEAN + SPLIT JERK
3-6[1+1]@80% pal 2min

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PANDA CLEAN PULL
3x3@85-90% jerk-% pal 2min

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Accessory exercises: 3 rounds, NO REST BETWEEN SETS

3 DIP / BENCH DIP, BW/+WEIGHT

10 LATERAL RAISE, DB/PLATE *lähtö alhaalta kämmenet vastakkain, pään yläpuolella ulkokierrossa yhdessä

90-120 sec PLANK with weight

A,
1x [ 1 Hang Power Clean + 2 Push Jerks + 1 Split Jerk ]
1x [ 1 Hang Power Clean + 2 Push Jerks + 1 Split Jerk ]
1x [ 1 Hang Power Clean + 2 Push Jerks + 1 Split Jerk ]
1x [ 1 Hang Power Clean + 2 Push Jerks + 1 Split Jerk ]
1x [ 1 Hang Power Clean + 2 Push Jerks + 1 Split Jerk ]
Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Back squat week 2
1x3@70%
1x3@80%
1x3+amrap @90%

C,
"J.T"
21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up
Timecap: 15 mins
Rx+: strict J.T.

D,
For time:
Sled Drag @40/30kg 400 m + Sandbag Bear Hug Carry, 35/20kg

Every time you break complete:
12 Alternating Mountain Climbers

4min on - 2min off x6, alternate between a & b.
a) 400-800m run
b) AMRAP:
5 pull up
10 push up
15 air squat

pull up/C2B skills

E2MOM, 5 rounds
3-10 pull up/c2b
10-20cal bike

4 x AMRAP3
1-2 wall walk
5 power clean
10 db snatch
- rest 3min in between AMRAPs

Always start from the top.

RECOVERY

45-60 minutes of zone 2 bike/row/ski/swim/run etc.

Zone 2 heart rate zone is 60-70% of your max heart rate.
A rough estimation of your maximum heart rate is 220 - age.

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Banded march, accumulate total of 12:00 minutes.