Find your 2 RM frontsquat

3x8 box step up
-lepo 2-3min
- vakiopaino (2DB)
- lisää painoa edelliseen viikkoon

EMOM x 8-12

1) machine
2) 5 muscle snatch + 5 hang power snatch + power snatch
3) machine
4) 5 snatch grip press + 5 snatch grip push press + 5 snatch balance (behind the neck all mov.)

2-3rounds:

10 snowangel
10 cyclist goblet squat
10-30s weighted GHD hip extension hold

5 rounds with a partner
60 double-unders/single-unders
50 burpees
400-m run (together)
30 walking lunges
* - split reps as needed with partner (except run)*

Kapea penkki Max1
-jätä vähän varoja ensi viikkoon

Penkki käsipainoilla 5x15-20

Leuanveto 5x5-8 TAI ylätalja (vastaote) 5x8-15

Warm up
2 rounds
2 min cardio
10+10 single arm bench press
10+10 lateral box step ups
20 heel overs

Strenght
Bench Press x 15+12+9+6+3 reps, building in weights
perform 2x12-15 and 3x6-8reps of goblet squats
rest 2-3 min bwn sets

Intervals
3x15/12 calories of ski erg (alt time with partner)
3x12-15burpees as fast as you can (alt time with partner)
go fast each set, but make last round fastests.
1 min time cap per work period

Calisthenics basics:

3 set:
3-5 Pull up/negative pull up/banded pull up
5-8 pistol squat/pistol squat boksi avustus

3 set :
3-5 HSPU
8-10 Nordic Curl renkailla

3 set:
5-8 Ringrow
8-10 PushUp (sopiva variaatio)

3 set:
8-12 Jalannostot tangosta roikkuen
8-12 banded pallof press
Selänojennus boksilta tai lattialta

Etukyykky Max3

Maastaveto 6x80%

Etuheilautus x20
Suorinjaloin maastaveto 10x40%
Hyvää huomenta kumpparilla x20
-kierros yhteen putkeen
-3 kierrosta