DELOAD WEEK

3 rounds for time
8 ring dip (kipping / jumping)
14 pistol squat
21 sit-up

DELOAD WEEK

4 x 5-6 strict ring dip

For time:
1K Swim
- This is gonna be our benchmark workout, so give it your best. We are going to retest this workout from time to time, to see if we are making progress.

MEDIUM+ WEEK 5/14

WARM UP kesto yht. n.15min
1-2 rounds:

2 STANDING OH LEG RAISE & HORIZONTAL POS. & HALF MOON POSE & DOWNWARD FACING DOG with 3x CALF raise and 3x TRUNK ROTATION + LUNGE & SIDE SQUAT & LUNGE

3 FULL MOON + 5 STANDING TWIST + 5 STANDING HIP RAISE *with plate

5-10 KNEELING SIDE PLANK CLAMSHELL

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2x5 FRONT RACK ELBOW ROTATION + 2 SP + 2 PP + 2 SJ + 2 SPLT J + 2 OHS + 2 STS P
2x M S CL Blw Chst + M S HIP CL + M S CL
2x3 PANDA PULL & CL
2x HIP CL + CL Abv Kn + CL Blw Kn + CL
1-2x2 DROP INTO SPLT + 2 PAUSE SPLT J + 2 SPLT J, both side

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SN BAL + OHS
4[2+1]@80-84% sn-% pal 2min

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SN
3x1@91% pal 2min

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BS
*warm up 2-3 sets: 3+3+3 narrow-normal-wide stance
3x3@75% pal 2min

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CL PULL
3x1@90-94% pal 2min

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ACCESSORIES 3 rounds (OpenGym alue)

8+8 STANDING HIP FLEXOR RAISE, DB
MAX REPS NARROW GRIP CHIN UP, vastaote
5+5 BULGARIAN SPLIT SQUAT, BB front rack

For total Load:

5 sets of 4

Overall Score is sum of total weights

hang snatch + snatch balance 8x(2+2)x60%

25-20-15-10-5

Cal row
Wallballs
Hand release pushups

Warm up
3-5 min light bike
Speed Ladder Drills for 5 minutes or play with single and double unders for few minutes
Sitten Squat/front Rack mobility for weightlifting 5-10 minutes

Barbell Warm Up
2-3 times through
3 clean pull + 3 muscle clean + 3 front squats + 3 tall squat clean
rest 30s
3 strict press + 3 push press + 3 push jerks + 3 split jerks
rest 30s

Weightlifting
Part 1
Clean high Pull + Power clean + squat clean
2 x 3+2+1 @ 50-60%
2 x 2+1+1 @ 60-70%
2 x 1+1+1 @70-80%

Part 2
Push press + Push jerk + Split Jerk (From Rack)
2 x 3+2+1 @ 50-60%
2 x 2+1+1 @ 60-70%
2 x 1+1+1 @70-80%

Hit set every 60-90 seconds.

Accessory Work 1
3 rounds
10+10 banded side steps
10 banded air squats
10 sec sprint with air bike
rest 2 min bwn rounds

Accessory Work 2
3 Rounds @ steady pace
1-minute Backwards sled drag
2/side Front Rack Get-ups, käytä ainakin 1/3-1/2 osa pienempää painoa kuin turkkilaisessa.
30-sec/side Suitcase carry
10+10m single arm DB OH Lunge walk @12/16kg kb
keep rest bwn movements about 10-20 sec and after full round for 1-2 min

Cool down venyttelyt
1 min prayer pose strech
1+1 min etureidet
1+1 min pakarat
1+1 min latsit
1+1 min kyljet

Warm-up: 
3x
15/12 Calories row
20 Cossack squats
10 Sotts press BTN
6+6 1-Arm OHS
3 High box jumps

A) OHS
4x5 “Bamboo OHS”. 
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

OHS
5 @ 65%
4 @ 70%
4x3 @ 79%
5 @ 65%

B) Push press & Shoulder press

Push jerk
5 @ 65%
5 @ 68%
4x4 @ 75%
5 @ 68%

Shoulder press, nousu 2RM
5x2 @ 90% (2RM)

C) Accessory:

Strict banded pull-ups, 6 x 12.
*Leuat tiukkoina ja isoissa sarjoissa. Enintään 1 lepo sarjassa, muuten lisää kumpparia.

Good morning, 4 x 12
Back rack lunge steps, 3 x 10+10
Seated 1-Arm shoulder press, 4 x 12+12

3x
30 Barbell side crunches
20 GHD Sit-ups

A,
Sumo Deadlift 7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
50 Box Jumps, 60/50cm
50 Jumping Pull-ups
50 Kettlebell USA Swings, 16/12kg
50 Walking Lunges
50 Knees-to-elbows
50 Push Press@20/15kg
50 Back Extensions
50 Wall Balls@9/6kg
50 Burpees
50 Double Unders
Goal: sub 18 mins

C,
R Side Plank Pulse: 4 x 20 secs / 10 secs
R Bird Dog: 4 x 20 secs / 10 secs
L Side Plank Pulse: 4 x 20 secs / 10 secs
L Bird Dog: 4 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 4 intervals.
Score is the total reps performed in all of the intervals.